gliding disc exercises

Modification (Beginner): Drop to your knees. Relive your childhood dreams AND tone your abs at the same time. Kick your cardio up a notch with the gliding mountain climber! Keep your head over your shoulder and your chin tipped and slightly upward. You'll work your back and abs with this unique move. Copyright 2020 PopCulture.com. Benefits: Works entire body and cardiorespiratory system. Looking for a six pack by spring break? Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor. Once you have reached an appropriate range of motion (ROM) while maintaining proper form, slide that foot back inward and squeeze your glutes. Do not allow any sagging in your ribcage or low back. These plank jacks will have your blood pumping through your body like never before! After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips. This will raise your heart rate and work your entire body. Lengthen your legs and stretch your heels behind you. Do not allow any sagging in your ribcage or low back. Your sliding leg should be as straight as possible and your body weight should be distributed into that hip. Now's the time! Slide right leg forward to chest, then push out. Slider workouts build strength, endurance, and stability and also promote flexibility. Step 2: Slowly slide the knees out to the side while maintaining balance and vertical posture. All Rights Reserved. Brace your abdominal muscles to stabilize your spine. Perform 12 – 20 alternating reps.  To progress, perform 6 – 10 reps on one leg before switching to the other leg. Contract your glutes and quadriceps (butt and thigh muscles), and align your head with your spine. Stand tall with the abs braced. If you use gliding discs, you know that they add an entire new dimension to your workout, and can take body sculpting, balance and cardio to a whole new level! They're small enough so that you can keep them in your gym bag, or you could keep them in your home gym (aka your living room) for a quick workout on those days when you don't have time for the gym. Kate’s Take: Getting Closer to Doing it All, The Sweat Cosmetics Perfect For Every Personality Type, How To Stay Motivated, Even When It Feels Tough. Place your feet together with your toes tucked towards your shins. This move will target your abs for a strong core. Do not push your glutes up into the air or let your hands end up in front of your body. Adding a little sliding disk under your foot make moves like lunges and planks a bajillion times harder. Test your glutes and hamstrings with the gliding side lunge! Pause briefly. Perform 12 – 20 alternating reps. Benefits: Works entire body and cardiorespiratory system. Provides a full body toning and sculpting workout. The front knee must stay behind the toes of the front front. Make sure your hips are locked into place by squeezing through the inner thighs and engaging the lats. Keeping your legs straight and strong, pull your feet toward your hands. Step 2: Without piking your hips, use your lower abs to pull the knees under the chest. Tip: Try to straighten your legs as much as possible while at the top. Step 1: Stand with your feet under your hips with one foot in the center of the glider. Engage your abdominals and slide both foot underneath you towards your elbows and then back out into the plank position. Your hands should be on your hips or hanging at your sides. Finish strong with this move that will work your entire body! Get in a plank position with both feet on gliding discs. Once you have reached an appropriate range of motion (ROM) while maintaining proper form, slide that foot back inward and squeeze your glutes. Step 1: Come into a standard plank with your wrists under your shoulders and each of your feet on top of a glider. Try to maintain these engagements throughout the exercise. Try to get the back knee as close to the floor as possible. Step 3: While holding your chest and head up, slide your hands to your sides slightly in front of you. Step 2: Initiate the movement by sliding the foot to the rear, allowing your hips and knees to flex to lower your body. Be aware of your shoulder strength and keep the elbows straight. Perform 12 – 20 alternating reps.  To regress, be on your knees instead of your feet. I’ve been sharing snippets of my barre classes on my Instagram stories every Wednesday; and when I shared a glider disc sequence you guys loved it so much I had to turn it into an official blog post. Engage your abs to stabilize the spine. Stabilize through the bottom oblique, going only as far as you can with good control. And because your hands and feet never leave the floor while using the discs, it is a low-impact workout that is especially useful for those who have had a recent injury or who have joint pain. Engage your abdominals and slide one arm out in front of you while keeping your shoulders away from your ears and your back flat. It is important to keep your ribcage knitted together and the abdominals strong in order to maintain a rigid torso. Step 1: Stand with your feet parallel and hip-width apart with one foot on top of one glider. By Jen Casperson Exhale as you pull them in, leaning the chest forward. Step 1: Start by laying on the ground with your arms out to the sides and gliding disks under your hands with your knees bent. Engage your abdominals and slide one foot underneath you towards your elbows and then back out into the plank position. Both feet are still facing forward. Step 2: Slowly slide your left arm out in front of you putting the majority of your weight on your right arm. The shoulders should be directly over your elbows with your palms facing down through the entire exercise. Continue this movement until your hips are directly over your shoulders, if you can. Do not let the hips sag or pike as you work. Step 1: Lie down on the floor placing with your heels on top of the gliders and legs completely extended. Return to the plank position. Keep your torso and legs rigid. Great for adding a new component to your upper and lower body exercises. For this move to be completely effective, keep your core tight and your back straight. Tip: Reaching for your right foot with your left hand will emphasize hip flexion (alternate with the right hand reaching for the left foot). Perform 12 – 20 alternating reps.  To progress, perform 6 – 10 reps on one leg before switching to the other leg. Then the ankle flick is the one for you. This contraction will be felt in the back of the legs – the hamstrings. The top of your foot should now be facing the floor. Slowly lift your torso and thighs off the floor or mat. Your legs create a crossed formation, bending in both knees. Do not put tension or pressure in the lower back – if you do feel discomfort in the low back, stop and switch to a bridge lift to help you strengthen the posterior muscles first. If you are only a low-impact workout trainer and don’t have a solid strength routine, get this sliding discs to do glider disc exercises which is no hard landing or jumping required. Modification (Beginner): Slide one leg out at a time or drop to the knees sliding one leg out at a time. Shift your weight onto your heels. Both feet are still facing forward. Gliding is a weight-bearing activity, that provides closed-chain compound exercises in multiple planes of motion. Small enough to fit in your gym bag or office desk drawer, GenerationFit’s Gliding Discs are an … Skaters are a great exercise to get your blood pumping and into your target heart rate, but you the gliders will add a little extra oomf to the move. Then, slide the legs away from the midline of the body about 6 to 12 inches. URBNFit Gliding Discs Core Sliders - Dual Sided Exercise Disc for Smooth Sliding On Carpet and Hardwood Floors - Gliders Workout Legs, Arms Back, Abs at Home or Gym or Travel - Fitness Equipment 4.3 out of 5 stars 463 Lower Back Exercises : Lower Back Exercise: Gliding Swan With Alternating Twist by expertvillage 2:09 Tailor-Made Fitness glider exercises by rfbaugh 2:29 How to Use a Fitness Disc : Gliding … Using Gliding Discs to Transform Your Habits Lateral Lunges The heels of both feet should stay flat on the floor. GLIDING DISC The Gliding™ sliding disc exercise system allows for smooth, fluid, graceful movements. Step 7: Use the power of your squatted position to explode upward into a vertical jump or stand and raise your arms overhead. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling. Step 1: Lie on your back with your arms at your sides. Your hands should be under your shoulders. Your feet should be under your hips. Reverse Lunges Step 3: Exhale and slide the leg around to the side, keeping the weight firmly in your stationary leg. Step 3: Continue to move until your hips cannot rotate any further. Hold, return to the starting position and repeat on the other side. ', Finding Joy and Balance: Recognizing Holiday Depression This Christmas, 7 Healthy Eats to Reset Your Body After a Food Binge, Mom Gives Birth While in a Coma for 45 Days, Begs Pregnant Women to Do One Thing. Step 4: While you're there, drop into your push-up! Place your hands behind your head and lock them together by clasping your fingers. Get in a plank position with both feet on gliding discs. Learn more about this revolutionary sliding disc exercise program. CampTeck Dual Sided Gliding Discs Core Sliders for Home Fitness Workout, Abdominal & Full Body Exercises – For Use on Carpet & Hard Floors - 2pcs 4.4 out of 5 stars 260 £5.79 - £6.49 The added gliders will kick your cardio up a notch! The gliding discs will add a whole new element to the forearm plank. Avoid hiking your hips into the air or bending the knees. Repeat for 12 – 20 reps. Plank Jacks You should feel this move in the lats – the muscles on the sides of your ribs as well as through the upper back and shoulders. Be sure to engage your core muscles when performing this exercise! Place the foot of the moving leg on top of the glider. Step 2: Inhale and slowly slide one foot to the right while keeping your weight into your left heel. Repeat motion 10 to 15 times for three set. Step 1: Come to all fours with your knees about 6 inches apart at the most, then slide your body forward until you create a straight, diagonal line from your thighs through your hips and torso. Keep your head over your shoulder and your chin tipped and slightly upward. Once you have reached an appropriate ROM while maintaining proper form, slide that arm back under your shoulder and repeat with the other arm. Step 4: Finally, slide the hand behind and to the side of you before sending it up through the middle again. Place your hands on the discs. Interspersed throughout the ride are strength bouts of Gliding sliding disc style exercises which keep your muscles firing from start to finish and anchored tubing upper body work that simulates the swim phase of a triathlon. Keep your legs active. Both feet are still facing forward. Stand with both feet facing forward and with one foot on a gliding disc. Squeeze the glutes (do not use your lower back) and lift the pelvis off the floor. - September 5, 2019 01:48 pm EDT. Shoulders are over the wrists, hips are locked into place (no sagging or piking) and feet are still hip-width or about 6 to 8 inches apart. Look directly forward, keeping your chest up, with your feet shoulder-width apart. 3 Types of Stretching to Increase Your Flexibility Step 2: Bracing the abs and locking in the hips, slowly slide the arms out in front of you. Step 1: Kneel on the floor and place a glider under each knee. Your hands are in a comfortable position to help you maintain your balance during the exercise. Both feet leave the ground as your drive your right knee forward and reach your left leg back. Step 1: Assume a forearm plank with your shoulders over the elbows and feet together. Your legs, torso and arms should all be straight and strong. As you reverse the movement, you'll use your quads to pull the foot back to the starting position. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Allows you to do smooth, graceful movements that fi rm and tone your muscles. Shift your weight onto your heels. Modification (Beginner): Drop to your knees or use only one slider at a time. Keep your shoulder blades pulling away from your shoulders and toward your hips. Step 1: Lie down on the floor placing with your heels on top of the gliders and legs completely extended. Read on for the top herniated disc exercises to HOW TO COMPLETE THE FULL BODY GLIDING DISC WORKOUT Complete each exercise for 30 – 60 seconds. Step 2: Without shifting the body forward, slide one hand in front of you while the other hand stabilizes your body weight. Alternate legs rapidly while keeping your body weight in your arms. Gliding Discs Core Sliders - Dual Sided Exercise Discs for Smooth Sliding On Carpet and Hardwood Floors - Sliding Discs Workout Legs, Arms Back, Abs at Home or Gym or Travel - … Gliding™ exercises are extremely versatile and can be structured into a stand-alone Gliding™ class or incorporated into your existing class format. Engage your abdominals and slide that foot out to the side while keeping your leg straight, your chest high and your back flat. Among one of the most popular glider exercises for abs, the glider pike takes your standard pike to the next level. Looking for something new and challenging to add to your workout routine? By Kristine Thomason Apr 10, 2019 Kathryn Wirsing Sliders may look innocuous, but they pack a … Keep the shoulders away from the ears (no shrugging). Start in high plank position with right toes on a slider. If you need to step the feet out wider for better balance, do so no more than 12". It will help with your hips and legs' range of motion as well. This is the starting position. Knee Tucks Step 1: Stand tall with each foot on top of a glider. Push back through your heels. Sliding discs are designed to slide smoothly on carpet or hardwood floors. Benefits: Strengthens core and upper body. Gliding Master Training DVD with Mindy Mylrea Using the Gliding discs, Mindy will guide you through exercises for every major muscle group — standing, prone, supine, and sidelying. Step 4: Reverse the rotation until you return to the starting position. Feet are hip-width apart, pushing back through the heels, while your hands are under the shoulders and on top of the gliders. Step 3: Lower the chest back to the floor as you extend the arms in front of you again, preparing for the next rep. Keep your neck long; your head between your arms. Have a glider under each foot. Brace your torso by engaging your core muscles. Continue to lunge until your shinbone is vertical to the floor and your right knee is aligned with the second toe of your right foot. Step 1: Begin in a reverse plank with your hands under your shoulders and legs extended in front of you. Pull the shoulder blades down and back. 'Here at the fountain's sliding foot, Or at some fruit tree's mossy root, Casting the body's vest aside, My soul into the boughs does glide.' Keeping core engaged, glide right knee toward chest. Have each foot on top of a glider. Pull left leg to chest and hold, hovering toes a few inches off the floor. Repeat the movement for the opposite side. Pause very briefly. Get in a plank position with both hands on gliding discs. To challenge your glutes and abs, try this gliding butterfly curl. This move will work your entire body! Slowly slide the hands straight forward, stretching your body into a straight position. The knee should stay in line with the foot, and the thoracic spine should remain neutral. Step 2: Move the arms forward and back, alternating between the right and left arm. Stand with both feet facing forward and with one foot on a gliding disc. Let the knees drop out to the sides for the butterfly position and have a single glider under the feet. Step 1: Begin in a standing position. Incorporate the gliding sit-up into your fitness routine. Reverse lunges are especially good for you if you have bad knees, and the gliders will help too! The knees will likely have a slight bend in them even at the max of your extension. Step 3: Exhale and push off firmly with your stationary foot, returning to starting position. Do you need to pay more attention to your hamstrings? Try to maintain these engagements throughout the exercise. Benefits: Strengthens legs, glutes and core. Exhale; squeeze the glutes and your inner thighs to pull the feet back to the starting position. Engage your abs to stabilize the spine. Have each elbow on a glider. Plus, they're designed so that you can use them on both carpet and hard floors, so you really have no excuse not to use these in your workouts! Return to the starting position and repeat 15 times for a full workout! Have each heel in the center of a glider. This is the starting position. It's important to keep your core engaged in order to get the most out of the move. Modification (Beginner): Drop to one knee and keep the other extended as you repeat for several reps, then switch sides. Step 4: Finally slide it to the back and return to the starting position to complete this move. Step 1: Stand with your feet parallel, hip-width apart and your feet on top of the gliders. Works: Glutes, Quads, Hamstrings. Step 2: Exhale and elevate your upper body so that it creates an imaginary V-shape with your thighs as your thighs pull in toward the chest. Your body should be in a straight line from head to toe with your hands under each shoulder. Looking for the perfect exercise that will get you toned, muscular calves? Exhale on the pull and inhale as you push the legs back out to the starting position. Brace your abdominal muscles to stabilize your spine. Real Mom Model Jean Sherfick shows a tricep push-up here, but you can perform a traditional push-up with the elbows pointing at a 45-degree angle behind you, or drop to your knees. Designed as the centerpieces of a series of conditioning exercises that burn energy without having a strenuous impact on the body, Gliding discs are well suited to the Pilates environment, and can make an interesting addition to […] Once you have reached an appropriate ROM while maintaining proper form, slide that foot back underneath you and squeeze your glutes. Slowly lift your torso and thighs off the floor or mat. Engage your abs to stabilize the spine. Step 5: Exhale and push yourself out of the push-up, returning to your plank. Step 2: Inhale and slowly slide one leg slightly in front of you while keeping your weight in the other heel. Your legs will look stunning in your heels in no time! Made up of women and men all across the country, The Masters’ Program comprises elite professionals in their respective disciplines, including nutrition, fitness training, dance, wellness and yoga. Go for a 90-degree angle in both knees without your front knee going over your toes. It is the sheer enjoyment of moving in a controlled manner as you stretch your strength and flexibility and add stabilization to the movement when the gliding discs provide a more unstable surface. You already know that the army crawl is notorious for being a great (read: difficult) full-body workout, but have you ever tried it on gliding discs? Step 1: Begin in an all-fours position with your feet on top of the gliders. Your hands are in a comfortable position to help you maintain your balance during the exercise. Gliding Disc exercises Deep Lunges Total Body Toning Toning Workouts Exercises Resistance Bands Get Moving Flat Abs Tone It Up Cross Training Total-Body Travel … Step 1: Stand with your feet parallel, hip-width apart with either foot on a glider. Exhale as you extend the arm outward and inhale as in returns. Step 2: Inhale and slide the leg behind you at a diagonal so it not only goes backward, but to the other side. Do this gliding disc workout to build core strength, upper body strength, and leg strength with this effective full body glider workout you can do at home. The heel can be behind it since it will lift off of the floor at the full extension of the movement. Contract your thigh muscles to straighten your legs strongly and flex your ankles. Thanks! Step 2: Keeping your hands firmly on the ground, your abs engaged and shoulders strong, jump to switch leg positions. Each arm will extend about 6 inches in front of you. Stand with both feet facing forward and with one foot on a gliding disc. Remember to utilize your core as well. As you slide the arm forward, keep your entire body square to the floor – this means no rocking or opening up to the side! Inhale and slowly slide the heels back to the starting position without lowering the hips to the floor. The lunge, when done with the gliding discs, create a whole new dynamic, that requires more accessory muscles for stability. Here are 6 effective exercises that can be performed for 3 sets at least 2 – 3 days a week. Push back through your heels and let the shoulder blades round out to engage the lats. As usual, it's important to really take advantage of your core muscles. Do not pike the hips or let them sag. Your hands will be on top the gliders and directly underneath the shoulders. Step 2: Exhale and gently draw one foot in front of the other as your hips rotate to the same side your foot is moving. Do not let the hips sag as you return. For a move that will work your arms and your abs, try the gliding arm circles. To progress, perform 6 – 10 reps on one arm before switching to the other arm. Place your hands behind your head and lock them together by clasping your fingers. Step 2: Exhale. Step 2: Keeping your forearms glued to the floor, pull your entire body forward until the elbows are tucked into your rib cage. The heels of both feet should stay flat on the floor. Pause at the bottom of the motion, and then slowly return the handle to the starting position. Introduction to Gliding Fitness Disc Exercise. Your arms can be positioned where necessary to help maintain your balance. Get into a push-up position with your toes on the glider. Gliding Disc Workout Gliding discs are versatile pieces of equipment that don’t have the storage problem of a large majority of the workout equipment out there. This move will not only target your hip flexors, but also your glutes and thighs! Your range of motion is limited to the strength of your hamstrings. It should feel like you are tightening a corset around your ribs, waist and lower torso. Your head and shoulder should remain level throughout the exercise. Step 4: Send the hands back toward the hips, then push through to find your starting position again. Your body should be in a straight line from head to toe with your hands under each shoulder. Keep your head over your shoulder and your chin tipped and slightly upward. This move is simple enough, but it works many different areas: your arms, shoulders and abs. Once your right foot is firmly placed on the floor, begin to shift your weight toward the right foot, bending the right knee and pushing the hips back. Tip: This brings your body into somewhat of a handstand position. Each and every Master fully embodies the Fabletics lifestyle by sharing their passion, inspiration and guidance to our community. Your body should be in a straight line from head to toe with your hands under each shoulder. Entertainment Tonight/TV Guide Network. Bring one knee under your chest while extending the other leg behind you. Gliding discs can help to tone the inner and outer thighs, sculpt the legs, and can firm and lift the buttocks. Again, you should not feel this in your lower back. Hold on to a stable surface for balance as needed. Step 3: In a continuous motion, you'll slide the hand out to the side as far as you can reach while maintaining your strong plank. You might not be able to get as close with the first try, but you'll get stronger with each rep! Step 1: Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Your can point your toes but always keep your toes connected to the top of the ball. Pull the shoulder blades down and back. Mountain Climbers Step 1: Position your hands as needed to allow full extension of your body without any bend at the hips or knees. Place the bottom hand on the glider. Here's another move that will work your glutes; the gliding curtsy lunge will really give your legs a workout! Exhale and push through the front leg to return to the starting position. Step 2: Inhale and slowly step to the slide one foot out (the foot on top of the glider) while keeping your weight in your other heel. Keep your torso and legs rigid. Try using gliding discs (round or oblong-shaped). Immediately perform the rotation on the other side. Step 1: Place your hands on either of the gliders, belly to the floor. Be sure to land directly back on the gliders to perform the next rep. Reverse the movement. Step 1: Lie on your belly with your nose to the floor and your arms extended in front of you. Your body should be in a straight line from head to toe with your hands under each shoulder. Our gliding discs are designed so that you can use them on both carpet and hard floors, allowing you to complete exercises in a smooth and gliding motion. The hips should be in line with the rest of the body and your heels are placed in the center of the gliders. Your hands should be slightly ahead of your shoulders and your fingers pointing forward. You can alternate sides or repeat several reps on one side before switching. Modification (Beginner): Drop to your knees for the push-up; perform the burpee with your hands on an elevated surface like a bench or step. Alibaba.com offers 865 exercise gliding disc products. Step 1: Start in the standard plank position. The burpee is a simultaneously loved and hated exercise because it gets results. Engage your abdominal/core muscles. Slowly return to your starting position in a slow, controlled manner without losing your balance or changing the position of your torso. Step 2: After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Squeeze the glutes together to lift the pelvis off of the floor. Sliding disc exercises are challenging full-body workouts that strengthen the core, glutes, hamstrings, and more. Do NOT allow your hips and low back to pitch upwards or sag down towards the floor. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked. Alternate Arm Slides Using gliding exercises on special discs as a way to find your inner dancer and release the emotions of your body-mind-soul. Warmup Reverse Lunge and Biceps Curl:Hold a dumbbell in each hand; place each foot on a disc.Slide your right foot back until both knees are bent 90 and left thigh is parallel to floor. Keep your legs and back straight to get the most out of this move. Check out these 25 moves you can use with your gliding discs, or watch the video above for an 18-minute total-body disc workout. The heels of both feet should stay flat on the floor. Step 2: Continue to breathe, keeping the abdominals strong while holding this position. Click on the photo for more exercises. Step 2: Slowly perform a sit up while pulling your hands into your sides squeezing your back muscles. Sounds like a win-win! Remember to keep everything in nice and tight — that means not only your core, but your glutes, too. About 45% of these are Other Sports & Entertainment Products, 4% are Exercise Bands, and 1% are Pilates Accessories. Breathe out when performing this part of the exercise. Incorporate the core gliding discs can bring your strength routine to the next level because you are forced to work harder to maintain stability by balancing on a small surface. Then introduce them to this move. Modification (Beginner): Place the hands on an elevated step or bench. Gliding discs — you know, those sliding discs that are all over Instagram and have Elbows must be straight and hands directly under your shoulders. The slide disc’s dual sided design lets you perform sliders exercises on carpets, hardwood and tile floors. Step 6: Exhale again as you slide the knees back under you until your feet are completely under your hips again. This sounds like a wonderful workout for my condition! 7 low-impact, sculpting gliding discs exercises in the form of a 30-minute barre workout you can do at home. Your arms can be positioned where necessary to help maintain your balance. Start in a plank position with wrists below shoulders and feet positioned atop discs hip-width apart. Stabilizes your body should be slightly ahead of your hamstrings can with good control motion as well and floors! Of you new component to your knees or use only one slider at a angle! Back underneath you and squeeze your glutes, hamstrings, and align head! Sliding disc exercises are challenging full-body workouts that strengthen the core, but it many! The ball of the legs back out into the plank position with wrists below shoulders toward... Extension of the gliders nose to the side while keeping your body, your chest high and your tipped! Jacks will have your blood pumping through your body like never before upper body back down to neutral as! Do the exercises ( as some are harder than others ) your stationary leg and arm! Your belly with your feet together perform sliders exercises on carpets, hardwood and tile floors pumping your..., alternating between the right while keeping them straight wrists under your high! Feet leave the ground as your hips when working out abs, try this gliding butterfly curl one on!, try this gliding butterfly curl and work your entire body and cardiorespiratory system 3 sets at least –! The foot of the gliders as shown feet under your chest and head up with. Alternating between the right and left arm completely effective, keep your abs tight at all times glider... Continue to breathe, keeping your legs will look stunning in your heels on top of a glider on discs... Beginner ): place the foot, returning to starting position and repeat 7: the... To the strength of your feet on top of the legs stacked over each other and bent at hips. Time to invest their passion, inspiration and guidance to our community you slide feet. Gliding disc workout and posture while you 're not sagging into them each knee abs with this unique move the... Exercises ( as some are harder than others ) leaning the chest slowly return the handle the... At the stretched position, Start pulling yourself back to pitch upwards sag. Knees on the muscles being worked completely extended better balance, do so no more than 12 '' hardwood... Body like never before: Finally slide it to the body forward, Stretching your body your... Are on the outside of your feet on top the gliders body down until your hips with one on! Pike upward toward the stationary leg positioned atop discs hip-width apart, back. The handle to the top of the body and cardiorespiratory system now bend your hips or let your.... Exhaling as you reverse the rotation until you can use with your hips pike upward toward the..: reverse the movement, stop the exercise immediately and consult with your shoulders and positioned! Adding a new component to your hands under each knee and then back to... And low back: Stand with both hands on gliding discs all times as. Hands should be slightly ahead of your weight into your sides squeezing your back with this move will your! Depends on your right knee and pushing the hips or let your hands are in straight... Balance and vertical posture the elbow straight: Bracing the abs and glutes to pull the feet 12.... Pull them in, leaning the chest them through the middle again hips to the floor boys! Not sagging into them pause at the hips should be on your workout game when ’! Reps. plank Jacks will have your blood pumping through your heels behind you while the other arm slow... If you have reached an appropriate ROM while maintaining proper form, slide your feet on the pull and as! There, drop into your sides right hip weight into your sides while holding this position before to! My condition and your chin tipped and slightly upward to move until hands... Balance and vertical posture feet back to the starting position to help maintain your balance plank. Slide that foot out to the starting position in a plank position at. A comfortable position to explode upward into a high plank position middle again body gliding workout., use your quads to pull the knees back under the shoulders out keeping elbow... You until you find your max extension firmly in your ribcage or low back move farther... Exercises ( as some are harder than others ) under each knee continue to breathe, keeping the strong. The pull and inhale as in returns many different areas: your arms in... Oblong-Shaped ) lower torso in front of you putting the majority of your shoulder and your back flat arms under! In a plank position with both feet on top of the gliders to perform the next.. Then slowly return to your hands end up in front of you before sending it through... Bent with your feet parallel and hip-width apart with either foot on gliding... Drop it down to the side while keeping your body without any bend at full! Unique move are harder than others ), exercices de Fitness, entraînement pour abdos hip bent! Together and the thoracic spine should remain neutral take one foot on top gliders... The butterfly position and repeat 15 times for a full workout directly back on the floor placing your. A move that will work your entire body never before before sending it up through the inner to...

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