Top 3 Slider Exercises for a Strong Core and Great Legs
What is a Slider Exercise?
A sliders ab workout is an exercise that involves your abs and back muscles.
To do the sliders ab workout, you will need a set of sliders. The sliders are usually made up of two pieces of metal with a thin piece of plastic separating them. The metal pieces are typically placed on the floor, while the person stands on the plastic piece in between the two metal pieces. You can place your feet near or at the end of each slider. Then, you basically slide your feet back and forth to do an ab workout by using your core muscles to maintain balance as well as contractions
Slider exercise #1: The Classic Reverse Crunch Anatomy of the Reverse Crunch
A reverse crunch is a great addition to your routine for strengthening your abdominal muscles.
A reverse crunch is a core exercise that involves lying on the floor on your back with your knees bent, and then lifting your legs up to a 90 degree angle from the floor. The upper body remains in contact with the floor throughout this movement.
The reverse crunch is a safe and effective way of working out the midsection. This exercise primarily works on the rectus abdominis, transverse abdominis, and obliques which are all located in the abdominal region. These muscles work together to do tasks such as flexing and rotating the spine, breathing deeply, and stabilizing body movements during daily activities such as walking or running.
Slider exercise #2: The Roll-out Anatomy of the Roll-out
The roll-out is a great exercise to strengthen our core and back muscles. As we do a roll-out it stretches the abdominals, the hip flexors, and the hamstrings. It also strengthens the lower back and improves posture.
It's unclear how this exercise was originally created but what we know for sure is that it became popular in physical therapy clinics because of its effectiveness in treating lower back pain.
It's a great exercise to do at home as well as it doesn't require any equipment and can be done anywhere.
Slider exercise #3: Leg Tuck on Slider Exercise Machine with Medicine Ball Throw to Partner/Wall
Perform a leg tuck on the slider with a medicine ball throw to partner or wall. The motion is basically the same as a burpee, but done slowly and deliberately while keeping constant tension on the core.
Gently release your hips back to starting position and do another leg tuck.
Aim for 3 sets of 10 reps.
The goal is not speed but precision of movement, so take your time in order to feel your muscles working through each repetition with perfect form.
For added difficulty, use two medicine balls for one throw or higher intensity intervals--for example 3 sets of 5 reps with rest in between sets.