Introducing the Slider Disc
A slider disc is a versatile circular fitness tool that combines features of a stability ball, gliding discs, and core sliders. The durable plastic disc has smooth rounded edges on one side and grippy bumps on the other, allowing it to slide or grip the floor during exercises. At 18 inches across, it’s a convenient size for home workouts.
Benefits of Using a Slider Disc
Slider discs offer a fun way to mix up your usual routines. Here are some benefits of incorporating one into your workouts:
- Engages your core, legs and glutes for total body strengthening
- Challenges your balance and stability
- Adds intensity to bodyweight moves for muscle building
- Easy to travel with and use just about anywhere
- Gentle on joints compared to high impact exercises like running
5 Great Exercises to Do on a Slider Disc
Ready to give that slider disc a whirl? Here are 5 great moves to try:
1. Standing Lunge with Knee Drive
This compound move works your core, glutes, quads and hamstrings. Perform a regular lunge, driving one knee in towards your chest as you slide the disc back with your other foot. Switch sides and repeat.
2. Mountain Climbers
Get your heart pumping with this cardio slider disc exercise. Start in a high plank position with your feet on the disc. Keeping your core engaged, bring one knee towards your chest, sliding the disc in as you do so. Quickly switch legs to drive the other knee in. Pick up the pace for a great full body burn.
3. Reverse Fly
Lie face down with your toes on the textured side of the disc, arms extended by your sides. Initiate the movement from your upper back as you simultaneously raise your arms and legs a few inches. This is great for strengthening your posterior chain.
4. Hip Bridge
Lie on your back with knees bent, feet flat on the slider disc. Drive through your heels to raise your hips upwards, squeezing your glutes at the top. Slowly lower back down with control. Up the intensity by raising one leg on each rep.
5. Pike Push-Up
For core and upper body strength, this yoga-inspired push-up variation is just the ticket. Start in a high plank with hands gripping the floor and feet on the slider disc. Maintaining a straight line from heels to head, slide your feet towards hands by raising your hips to form an upside down “V” shape. Hold briefly, then slowly unfurl back to the starting position.
Ready to Slide Into a Better Workout?
A slider disc takes bodyweight training to the next level for all fitness abilities. Challenge your muscles in new ways and beat workout boredom with this one simple piece of equipment. Give it a try and slide your way towards strength and wellness goals!
FAQ
What muscles does a slider disc work?
A slider disc engages all the major muscle groups including your core, glutes, quads, chest and upper back. It challenges multiple muscles at once through compound, functional movement.
Where can I buy a slider disc?
Slider discs are available online through major retailers like Amazon and at most sporting goods stores. Look for a durable plastic disc sized 14-18 inches across for stability.
How is using a slider disc different than other equipment?
The smooth surface introduces an unstable element that challenges your core and balance more than a stability ball or resistance bands would. It also travels, adding a dynamic mobility component.
Can beginners use a slider disc?
Yes, slider discs are appropriate for all levels. Scale up or down by adjusting your body position – i.e. two feet vs. one foot for more stability. Build up slowly if new to these types of functional exercises.
What surface is best to use a slider disc on?
Use your slider disc on a flat, smooth, hard surface like wood or tile floors. Carpet is not recommended as the disc will not slide properly across the plush fibers.
Related posts:
Sore Hips? These 5 Car Stretches Provide Sweet Relief
Do You Have “Dead Butt Syndrome”? How to Tell and What to Do About It
I did slider workouts for a week—here’s why they’re great for beginners
The 15 Best Medicine Ball Exercises for Beginners
Use a Stability Ball to Take Your Back Exercises to the Next Level
What Are Booty Bands and Why Should You Use Them?
7 Best Hip Flexor Stretches
The 11 Best Core Workouts to Sculpt Rock-Solid Abs