Core Sliders

Core sliders offer many training benefits. Versatile, they can be used in a variety of exercises: planks, lunges, mountain climbers and burpees. They create variable resistance depending on the surface on which they are used. Compact and portable, core sliders are a practical tool for training at home, in the gym or on the move. Whether you're a beginner looking to strengthen your core or an experienced athlete looking to improve your performance, core sliders can be a valuable addition to your training program.

Which muscles are targeted during core slider exercises?

When you use core sliders in your workouts, you're working a wide range of muscles, with particular emphasis on the core muscles. Here are some of the main muscles worked during gliding disc exercises:

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  Abdominals:
  Core sliders effectively target the abdominal muscles, including the rectus abdominis. Exercises such as knee slides or plank dives work these muscles intensely.
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  Obliques:
  The oblique muscles, located on the sides of the abdomen, are also heavily involved in core slider exercises. Rotational and inclination movements, such as rotational knee glides or lateral glides, give the obliques a dynamic workout.
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  Lower back muscles:
  especially the erector spinae muscles, are activated when using core sliders to maintain spinal stability during gliding exercises.
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  Hip stabilizing muscles:
  The gluteal and groin muscles are used to maintain balance and stability during sliding movements with core sliders.
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  Upper limb muscles:
  Although core sliders are primarily used to work core muscles, some exercises also involve upper limb muscles. For example, plank exercises with arm slides work the muscles of the shoulders, arms and chest.

How do core sliders work?

Core sliders work on the principle of reduced friction between the disc surface and the ground. Thanks to their smooth surface, they glide smoothly over different surfaces. This creates an additional challenge for the muscles. Gliding movements activate the body's stabilizing muscles, particularly those of the trunk, to maintain balance and stability during exercise.

What surfaces are suitable for core sliders?

Core sliders can be used on a variety of surfaces. Smooth, non-adhesive surfaces such as wood, tile or vinyl floors are ideal for sliding core sliders. You can also put them on a rubber or foam yoga mat. However, they can generate more friction, which can make gliding movements more difficult.

Read more: discover our tips for choosing fitness flooring for your gyms

What precautions should be taken when using core sliders?

To avoid injury, it's important to use glide discs in the right conditions. To do this:

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  Choose a suitable surface:
  Make sure the surface on which you use core sliders is clean, flat and free of any obstacles that could cause you to lose balance or fall.
• Control your movements: Your movements should be controlled and fluid. Avoid sudden or jerky movements that could cause muscle or joint tension.
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  Maintain good posture:
  Make sure you maintain good posture during exercises. Keep your back straight, shoulders aligned and core engaged to avoid injury and maximize the benefits of training.
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  Start with simple exercises:
  If you're a beginner, start with simple exercises and gradually progress to more advanced movements. This will allow your body to gradually adapt to the effort involved and gradually strengthen the core muscles.

What types of exercise can be performed with core sliders?

Core sliders offer a variety of effective exercises to strengthen the core and improve stability. Here are a few examples of exercises you can do with gliding discs:

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  Knee slides:
  In the high board position, place the core sliders under your knees. Keeping your hands still, slide your knees forward and backward, contracting your abdominal muscles. This exercise intensely trains the abdominal and core-stabilizing muscles.
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  Side slides:
  Place a core slider under one foot and spread your legs slightly. Keeping one leg stable, slide the other to the side, then return it to the starting position. Repeat on the other side. Lateral glides strengthen the oblique and hip-stabilizing muscles.
• Board dives: In a high board position, place the core sliders under your feet. Keeping your upper body still, use your feet to slide the bent legs towards your chest, then return to the starting position. This exercise engages the abdominal, oblique and lower back muscles.
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  Mountain climbers:
  In a high plank position with the core sliders under your feet, quickly alternate sliding your knees towards your chest, keeping your body aligned. Mountain climbers work the core muscles, arms and shoulders. This provides a complete cardiovascular and muscular workout.
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  Hip extensions:
  Lie on your back with the core sliders under your heels. Keeping your arms at your sides, lift your hips off the floor, sliding your heels towards your buttocks, then return to the starting position. This exercise targets the gluteal, hamstring and lower back muscles.