31 Ways to Use Sliders to Get a Full-Body Workout - Fabrication Enterprises Retail Sales Corp.

Bodyweight exercises are great because they can be performed anywhere with minimal equipment. With the addition of weights or sliders they can be taken to a whole new level. We have written about adding free weights to bodyweight exercises before, but today we wanted to talk about how to use sliders to enhance your workout.

Sliders can make traditional moves, like squats, mountain climbers, and lunges, even more challenging. When we tested this workout, we used the Flowin’ Exercise System instead of traditional sliders.

The Flowin’ System provides resistance along horizontal, vertical, rotational, and diagonal vectors. Each board comes with 2 foot pads, 2 hand pads, and 1 knee pad. Click here for more information about the Flowin’ System, including information about how to purchase it!

We originally found these exercises on Greatist. Click here if you want to read the original article.

Core Exercises

Knee tuck – start in a high plank position with your feet on the foot pads. Pull your knees in until they touch your chest. Focus on keeping your core tight, and don’t hike your hips up too high. Push your feet back to the starting position. Repeat
Mountain climbers – start in a high plank position with your feet on the foot pads. Slide your right knee to your chest and quickly push it back to a high plank. Repeat on the other side.
Single-leg mountain climber – start in a high plank position with your right toes on a foot pad. Pull your left leg into your chest and hold with your toes hovering a few inches off the ground. Slide your right leg forward to your chest and push out. Hold your left leg steady at your chest throughout the whole movement. Repeat on the other side.
Cross mountain climber – start in a high plank position with both feet on a foot pad. Pull your right knee into your chest and across your body, aiming for your left shoulder. Return to the starting position and repeat on the other side.
Wide mountain climber – start in a high plank position with both feet on a foot pad. Pull your right leg forward to the outside of your right arm like you’re doing a low lunge. Push your right leg back to the starting position, and repeat on the other side. Focus on engaging your core and use this move to open your hips.
Plank jack – start in a forearm plank position with both feet on a foot pad. Push your feet apart to at least hip-width distance, then pull them back together. Repeat as quickly as possible.
Pike – Start in a high plank with both feet on a foot pad. Brace your core and hike your hips toward the ceiling while pilling your feet in towards your hands. Keep your hands and shoulders in the same place. Slide your feet back to return to the starting position and repeat.
Thai plank – start in a high plank position with both feet on a foot pad. Bring your right foot up toward your right shoulder, bending your right knee and opening your right hip, as you bend both arms and lower into a push-up. Your right knee should be close to your right elbow. As you push up, slide your right foot back, so you finish in a high plank position. Repeat on the other side.
Side knee tuck – with both feet on a foot pad, bring your knees in toward your chest and then slide both feet to the right, making sure to engage your oblique muscles. Finish with both feet outside of your right hand. Push back into a high plank and repeat on the other side.

Lower Body

Reverse tuck – lie face-up with your knees bent and with both feet on the foot pads. Lift your hips off the floor into a bridge position, engaging your glutes and hamstrings. From there, slide both feet away from your bottom, keeping your hips in the same position. Pull your feet back in, keeping your hips lifted throughout. Repeat. If you’re having trouble sliding both feet out at the same time, slide one foot forward at a time.
Skater – stand with both feet on the foot pads. Slide your left foot behind right as far as possible, simultaneously bending your right leg and reaching fingertips of your right hand to touch the floor. Pull your left foot back as you return to standing position. Repeat on the other side.
Reverse lunge – start standing with each foot on a foot pad. Bend your right leg and slide your right foot back into a low lunge. Keep your left foot stationary. Straighten your leg and pull your right foot in to return to the starting position. Repeat on the other side.
Squat – start in a standing position with each foot on a foot pad and your feet shoulder-width apart. Engage your glutes, hamstrings, and brace your core. Send your hips back and push both feet away from your midline as quickly as possible, dropping into a low squat. Use your inner thigh muscles, hip adductors, and glutes to pull your legs back together to stand.
Lateral lunge – start by standing with both feet on a foot pad and shoulder-width apart. Engage your glutes and send your hips back as you slide your right foot to the right side, bending your left leg slightly without allowing your left knee to go past your toes. Extend your right leg as far as you can, balancing most of your weight on your bent leg. Pull your right foot back toward you as you straighten your left leg to return to your standing position. Repeat on the other side.
Reaching reverse lunge – start in a seated position with your knees bent, hands on the ground with fingertips facing forward, and both feet on a foot pad. Lift yourself into a tabletop position: lift your hips until your knees form a 90-degree angle, arms are straight, and your hips are level. From the table-top position, flex your right ankle so only the right heel rests on a slider. Send your right foot forward, engaging your glutes and hamstrings, then pull back to the table top. Repeat on the left side.
Plank kick out – start with your legs bent, knees together, and your hands on the ground. Push both feet to the right and full extend your legs. Bring your legs back to the center before swinging them to the left side, full extending your legs.
Toe point – start in a high plank position with both feet on a foot pad and flexed so just your toes are touching the sliders. Point your toes as much as possible to move the sliders a few inches, keeping your core engaged. Pull your toes back to a flexed-foot position. This movement is small, but it will help strengthen your ankle and foot muscles.
Sliding burpees – stand with both feet on a foot pad, squat down, place your hands on the ground, and slide back into a high plank position. Perform one push-up. Pull your knees back to your chest and stand. Repeat.
Curtsy lunge – start with your feet hip-width apart, both feet on the foot pads, knees slightly bent, hips slightly hinged. Your glutes and hamstrings should already feel engaged. Using all of the muscles in your right leg, push your right foot behind your left and come into a low curtsy lunge. Return to the start by pulling your right foot back so it is parallel to the left, keeping your knees bent and hip hinged throughout. Repeat on the other side.
Sliding jacks into a wide squat – with both feet on a foot pad, push out as quickly as possible and come into a low, wide squat, with your toes turned out to the side. Simultaneously raise your arms overhead into a clap. Use your inner thighs and core to pull your legs back together as quickly as possible as you bring your hands down to your sides as if you were doing a regular jumping jack.
Leg circle – start in a half squat: feet hip-width apart, knees slightly bent, hips slightly hinged, as if you were just starting to lower into a squat. You should already feel your glutes and hamstrings engaged. With your right toes on a foot pad, slide your right foot forward, and keeping your left knee bent, send your right leg into a wide arc out to the right side and the back bringing it full circle to meet your left foot. Now push your right foot back and send it into a reverse arch, bringing your right foot back to meet your left foot. Repeat for the desired number of reps, then switch the foot pad and repeat on the other side.
Corkscrew – start in a high plank position with both feet on a foot pad. Slide your right foot forward and across your body, as if you were aiming for your left shoulder as you lift your left hand off the ground and rotate to the left. All your weight should be on your right hand. Tap your right knee with your left hand before sliding back into a high plank position. Repeat on the other side.
Slide plank with leg cross – start in a right side-plank with your right forearm on the ground, oblique muscles engaged, left hand on your waist, and you left foot on the ground behind your right foot with your left toes on the foot pad. With your hip open, pull your left toes toward your bottom, bending your left knee, keeping your left leg crossed behind your right leg. Slide your left leg back to the starting position and repeat for the desired number of reps before switching sides.
Ski – from a standing position with a foot on each foot pad, push your right foot forward as your left foot pushes back. Then reverse – left foot forward, right foot back – moving as quickly as possible.
Grasshopper – start in a high plank position with both feet on a foot pad. Keeping your right leg straight and hips as level as possible, cross your right leg under your left and push your right leg out to the left side, turning your hips to the left, but keeping both hands on the ground. Pull your right leg back to the starting position and repeat on the other side.

Upper body

Arm slide – start in a kneeling position and place both hands on a hand pad. Engage your core, slide both arms forward at once, trying to get your chest as close to the ground as possible. Pull your arms back in toward your chest and repeat. Make it easier by pushing each arm forward individually. Make it more difficult by performing this exercise from a high plank position.
Sliding push-up – Start in a high plank position with both hands on a hand pad and hands close together. Slide your hands apart to a little wider than shoulder-width and perform a push-up. Return to the starting position by sliding your hands back together.
Arm circle – from a high plank position and both hands on a hand pad, slide one arm forward, and then make a large arc as you slide your right arm around and to the right side of your body. Push back to the starting position and repeat on the other side. Make the move easier by dropping to your knees. Make the move more difficult by sliding both hands up and around at the same time instead of individually.
Arm cross-under – start in a high plank position with sliders under each hand. Push your right hand to the left, crossing behind the left hand, and, if possible, coming to the outside of the left hand. Pull your right hand back and return to the starting position. Repeat on the other side.
Staggered push-up – start in a high plank position with each hand on a hand pad. Push your right hand forward several inches. Perform a push-up in the staggered stance. Switch the position of the hands, so your left hand is staggered forward and perform a push-up. Continue to alternate sides. Make this move easier by dropping to your knees.
Arm crawl – start in a high plank position with foot pads under each foot. Walk forward only using your hands, one in front of the other, and drag your feet on the sliders behind you. After several paces, reverse the walk, moving backward to return to your starting position.

Click here for the original article on Greatist.