Core Slider Workout At Home

7 of the best core exercises with sliders to tone and tighten your abs. This is a killer 15-minute glider stomach workout you can do at home for a tighter six pack and stronger core. So grab your exercise sliders and let’s get to work!

15-Minute Core Slider Workout

Slider Double Knee Tuck – use your abs to pull both knees into your elbows.
Slider Mountain Climber – alternate pulling your knees up to your elbows.
Slider Glute Bridge with Hamstring Curl – perform a glute bridge and pull your feet into your butt.
Slider Ab Pike – keep your knees straight and focus on pulling your butt to the ceiling with your abs.
Slider Mountain Climber Twist – pull your right knee up to your left elbow and your left knee up to your right elbow.
Slider Spider Man Push Up – bring your knee to your elbow while performing a push up.
Slider Double Arm Push Out – While kneeling down, push the sliders out to a fully-extended position.

Keep reading below for video and picture description of each of these exercises!

Core sliders (also referred to as exercise gliders) are one of my favorite pieces of equipment.

They’re lightweight, portable, inexpensive, and there’s SO MUCH you can do with them.

By adding the components of lateral motion with resistance (friction) you can actually work your muscles harder, kick on more muscle groups, and maximize your workout efficiency.

Today I’m sharing 7 of my favorite slider exercises to tone and strengthen your core in one amazing workout you can do at home in 15 minutes or less.

This is a great “finishing” routine to work some abs into your normal mix or a great “stand-alone” workout that can be done if you’re maybe crunched for time.

So grab your slider discs, and let’s get to work!

What are exercise sliders?

Exercise sliders (or gliders) are small discs that usually have a plastic coating on one side a softer fabric coating on the other. They’re meant to slide over carpet, hardwood, or tile to facilitate some different home exercises and add variety to your workouts.

What exercises can be done with sliders?

The great thing about these exercise sliders is that they can add lateral resistance to pretty much any bodyweight exercise. From lateral lunges and push ups to sumo squats and mountain climbers, sliding discs are a great way to take your at-home results to the next level.

Where to get some exercise sliders?

If you don’t have a pair, I would definitely recommend picking some up! They’re relatively inexpensive and will be a valuable addition to your home gym. CLICK HERE to see my favorite pair on Amazon (affiliate link).

What can I use instead of exercise sliders?

Paper plates actually work very well on carpet; a hand towel or dish towel works surprisingly well on hardwood or tile. Get creative and you can find ways to make it work!

15-MINUTE CORE SLIDER WORKOUT

Hit PLAY on the video below to see this workout on our YouTube channel!

Okay – for this workout you’ll be performing 7 of the best core exercises with these exercise sliders.

You’ll perform 10 reps of each exercise and then quickly move on to the next exercise. Try to keep your rest time down to less than 30 seconds as you’re moving between exercises.

After you’ve performed all seven glider ab exercises, take a 1-2 minute break and then jump back in for set #2.

After set #2 rest 1-2 minutes and repeat one more time (3 sets total).

EXERCISES IN THIS WORKOUT

How to do a Slider Double Knee Tuck

Get in a tall plank position with the sliders under your feet.
Engage your abs and pull your knees up towards your chest.
Slowly return to the starting position.

Slider Mountain Climber

Get in a tall plank position with the sliders under your feet.
Hold your stomach tight while pulling your right knee up into your chest.
Return to the starting position and repeat on the left side.
That counts as one rep.

Slider Glute Bridge with Hamstring Curl

Lay on your back with your sliders under your heels.
Lift your butt up off the floor to engage your glutes and lumbar spine muscles
Use your hamstrings to pull your heels up towards your butt.
Slowly return to the starting position.

Slider Ab Pike

Get in a tall plank position with the sliders under your feet.
Keeping your knees straight, use your abs to pull your feet/sliders up towards your hands (your butt should be straight up towards the ceiling).
Slowly return to the starting position.

Slider Mountain Climber Twist

Get in a tall plank position with the sliders under your feet.
Engage your abs and pull your right knee up towards your left elbow.
Return to the starting position and repeat with your left knee up towards your right elbow.
That counts as one rep.

Slider Spider Man Push Up

Get in a tall plank position with the sliders under your feet.
Perform a push up by bending your elbows and dropping your chest down towards the floor.
While lowering into the push-up, bring your left knee up towards your left elbow.
Return to the starting position and repeat with your right knee up towards your right elbow.

Slider Double Arm Push Out

Kneel on all fours with the sliders under your hands.
Push the sliders away from you by sliding them on the ground out in front of you.
Pull with your abs to bring the slider back towards you knees and return to the starting position.

There you have it! Be sure to perform 10 reps of each exercise and then repeat that 3 times total.

This is a perfect routine for if you’re looking to add some abs into the end of your workout or also works great as a stand-alone core workout if you might be a little more pressed for time.

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Of course we all know the real secret here – that “abs are made in the kitchen”. You simply can’t outwork a bad diet. No matter how hard you try – if you want to see fitness results you have to start eating like it.

Luckily for you, I’ve got you taken care of!

We have many healthy and delicious menu plans that will help get your eating on the right track to see the results you’re after. Check out the following links for some of our healthy menu plan options…

4-WEEK 1500-CALORIE HEALTHY MEAL PLAN

75 OF THE BEST HEALTHY FREEZER MEALS

30 DAYS OF HEALTHY EATING
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Looking for more great workout routines with your sliders? I’ve got you taken care of!

Check out our

12-MINUTE TOTAL BODY FITNESS SLIDER WORKOUT.