Transform Your Core Workouts with Affordable Training Equipment: Utilization Instructions
Incorporating a pair of simple yet versatile fitness equipment called sliders, this six-move core sliders workout is designed to target the transverse abdominis, a deep core muscle responsible for spinal stability and maintaining proper posture. Here's a breakdown of the workout that can be easily performed at home with sliders purchased from Amazon for under $5.
1. **Slider Plank to Pike**
Start in a forearm plank position with your feet on sliders. Engage your core by drawing your belly button toward your spine (transverse abdominis activation). Slowly slide your feet toward your hands, lifting your hips up into a pike position. Return to plank by sliding feet back. Repeat for 10–15 reps.
2. **Slider Knee Tucks**
Begin in a high plank position with toes on sliders. Keep your core tight and pull your knees toward your chest using the sliders. Extend legs back to plank position. Repeat for 10–15 reps.
3. **Slider Mountain Climbers**
From high plank with feet on sliders, alternate driving knees toward the chest in a controlled manner. Maintain steady breathing and core engagement. Perform for 30–45 seconds.
4. **Slider Side Lunges**
Stand with one foot on a slider. Engage your core and slide that foot out to the side, keeping the supporting leg bent and torso upright. Return to center. Repeat 10 times per side.
5. **Slider Body Saw**
Start in forearm plank with toes on sliders. Using your core, slowly slide your body forward and backward by pushing through your forearms and sliding feet. Move slowly to maximize core activation. Perform 10–12 controlled reps.
6. **Slider Reverse Lunges**
Stand with one foot on a slider behind you. Engage your core and slide the foot back into a reverse lunge position. Return to standing. Do 10 reps per leg.
To ensure effective transverse abdominis engagement throughout the workout, practice drawing your belly button toward your spine without holding your breath. Maintain a neutral spine and controlled movements to maximize deep core muscle recruitment. Incorporate deep, diaphragmatic breathing to manage internal pressure and support core stability.
If you're new to sliders or core work, start with fewer reps and focus on form before increasing intensity. For those finding the plank jack exercise too challenging, a variation is to slide one leg out and in, then the other. A six-move core sliders workout has been created to help users get started with using sliders.
Sliders are more versatile than they appear and are used in core workouts, providing a challenging workout that requires users to engage their muscles to move them and maintain stability. The first exercise in the core sliders workout is a lateral lunge, the second is a glute bridge alternating leg extension, and the exercise using the sliders is a mountain climber, with sets of 3 and 8-10 repetitions on each side.
Another exercise in the core sliders workout is the bear crawl, which requires sets of 3 and 10 steps on each side. To perform a bear crawl, begin on hands and knees, engage the core, lift the knees off the floor, and move the right hand and slide the left foot forward, then the left hand and right foot, continuing to crawl forward, alternating sides with each rep.
When sliders are added to plank exercises, they challenge the transverse abdominis muscle, which plays a significant role in stabilizing the core and back during exercise and everyday movements. So, give this core sliders workout a try and strengthen your core while having fun!
- Incorporating the science of fitness and exercise, this six-move core sliders workout specifically targets the transverse abdominis, a muscle essential for spinal stability and good posture.
- To enhance home workouts, consider the use of fitness gear like sliders, an affordable and versatile equipment that can be easily purchased from places like Amazon.
- Personal training often involves exercises using fitness-and-exercise tools such as sliders, which add an extra layer of difficulty to regular plank exercises, helping to strengthen the core.
- For those interested in health-and-wellness, incorporating a six-move core sliders workout into their routine can provide a challenging fitness-and-exercise regimen that requires sustained core engagement.
