Looking to increase the difficulty and gains of each exercise you do? Take some sliders.
"One of the most important aspects of strength and function focuses on complex and compound movements, such as squats and lunges," says Holly Perkins, CSCS, author of Lift To Get Lean. The sliders are amazing because they provide instability to these movements, forcing the less-used stabilizer muscles to work alongside their main engines. "It is as if you could overload any basic movement by requiring 100 percent of the muscles in charge of a specific movement pattern," adds Perkins.
1. Knee pad
How to do it: Place your hands on the floor directly below your shoulders. Put your weight on the balls of your feet and rest on the sliders. Extend your legs until you are in the upper phase of a pushup. Squeeze your knees to your chest, drag the sliders across the floor, and then push your feet forward.
2. Swipe forward
How To Do It: Start on all fours with a cushion under your knees and sliders under your hands. Make sure your hands are directly under your shoulders. Then, slide forward until your arms are fully extended, your fingers pointing forward, keeping your knees on the ground. "As you glide, bring your hands together to finish touching and stop when your hips are fully open but not touching the ground," says Perkins. Pause for 3 seconds, then activate your core to pull it back to the starting position.
3. Hamstring Curl
How to do it: Sit with your legs extended out and your heels on the sliders, with your toes up. Place your hands, palms down, next to your hips. Press your hands against the floor and your heels against the sliders to raise your hips from the floor 2 to 4 inches. Hold this position and drag the left heel toward you until it is close to your butt, keeping your right leg extended. Press in on both heels as you slide your left foot back out of the starting position. Now repeat on your right leg.
4. Pushup in and out
How to do it: Begin in the upper phase of a push-up with your hands on the sliders, tapping, and your feet together. "Press your hands out as you go down, ending with your hands under your elbows like a standard pushup," says Perkins. Pause for 3 seconds, then push your hands towards each other while pressing back to the starting position. That is a repeat.
5. Reverse lunge
How to do it: Stand on the sliders with a long, tall spine and your hands on your hips. Put your weight on your right leg and slide your left leg back, going down to a lunge until your left knee brushes the floor. Drive to the right heel to push back to the starting position. Complete the same on the other side.
6. Side lunge
How to do it: Stand on the sliders with a long, tall spine and your hands on your hips. Focus your weight on the right leg and slide the left leg to one side, keeping the knee extended, but not locked. Lower yourself down as if you were squatting with a gun (on the right leg) and pause when the upper part of the right thigh is parallel to the floor. Hold for 3 seconds. Drive to the right heel and stop again.
7. Sumo Squat
How to do it: Stand up straight with both feet on the sliders. Rotate your toes at 11:00 a.m. and at 1:00 p.m. as if you were standing on a clock. Keeping your chest up and your head up, slide your feet out as you go down in a sumo squat. Pause at the bottom for 3 seconds. Then press on your heels to slide back to your feet. That is a repeat.
8. Onslaught advance and touch
How to do it: Stand on the sliders with your feet together. Keeping your spine straight and your head high, slide your left foot forward, allowing both knees to bend until your left knee is 90 degrees. Simultaneously, extend your right hand forward and hit the floor on the inside of your left foot. Press the left heel to press up and slide to the starting position.
9. Split Squat
How to do it: Stand with your back to a stable bench or ladder and place a slider under your left foot. Bring your right foot back so that your toes are on the bench and your right knee is bent. Slide your left foot forward 2 feet and stop. From here, go down until the upper part of the left thigh is parallel to the ground. Pause at the bottom for 3 seconds and then back off.
10. mountaineers
How to do it: Start at the top of a pushup position with your hands directly below your shoulders and your toes on the sliders. Without locking your elbows or knees, push your left knee toward your chest, but keep your right leg extended. From here, change the leg positions so that your left leg is extended and your right knee is close to your chest.
11. Floating press
How To Do It: Start at the top of a push-up with your hands on the sliders, directly below your shoulders and your legs extended with your feet together. Lower yourself to a push-up, keeping your arms close to your torso so that your hands are directly below your shoulders in the lower phase. Hold this position and hover your mouse for a few seconds. Then immediately slide your left arm forward until it is fully extended. Pull back and switch arms, extending your right arm.
12. Side Tuck
How to do it: Sit on your left hip, with your knees bent and your feet together on top of a slider. Your feet should be stacked on top of each other and flexed. Place your left hand under your shoulder and lift it on a side plank, extending your legs. "Your heels, hips and left shoulder should be aligned," says Perkins. From here, slide your feet to the rear, bending your knees so they bend. Pause and engage your abdominal muscles. Then press and slide your feet to the starting position, while staying up on the side plank. That is a repeat.
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