Looking for something new and challenging to add to your workout routine? Try using gliding discs (round or oblong-shaped). Here are 6 effective exercises that can be performed for 3 sets at least 2 – 3 days a week. Let’s get your body moving!
Mountain Climbers
Get in a plank position with both feet on gliding discs. Your body should be in a straight line from head to toe with your hands under each shoulder. Engage your abdominals and slide one foot underneath you towards your elbows and then back out into the plank position. Alternate legs rapidly while keeping your body weight in your arms. Do not push your glutes up into the air or let your hands end up in front of your body. Perform 12 – 20 alternating reps.
Benefits: Works entire body and cardiorespiratory system
Lateral Lunges
Stand with both feet facing forward and with one foot on a gliding disc. Engage your abdominals and slide that foot out to the side while keeping your leg straight, your chest high and your back flat. Once you have reached an appropriate range of motion (ROM) while maintaining proper form, slide that foot back inward and squeeze your glutes. Perform 12 – 20 alternating reps. To progress, perform 6 – 10 reps on one leg before switching to the other leg.
Benefits: Strengthens legs, glutes and core.
Alternate Arm Slides
Get in a plank position with both hands on gliding discs. Your body should be in a straight line from head to toe with your hands under each shoulder. Engage your abdominals and slide one arm out in front of you while keeping your shoulders away from your ears and your back flat. Once you have reached an appropriate ROM while maintaining proper form, slide that arm back under your shoulder and repeat with the other arm. Perform 12 – 20 alternating reps. To regress, be on your knees instead of your feet. To progress, perform 6 – 10 reps on one arm before switching to the other arm.
Benefits: Strengthens core and upper body.
Reverse Lunges
Stand with both feet facing forward and with one foot on a gliding disc. Engage your abdominals and slide that foot behind you while keeping your chest high and your back flat. Go for a 90-degree angle in both knees without your front knee going over your toes. Once you have reached an appropriate ROM while maintaining proper form, slide that foot back underneath you and squeeze your glutes. Perform 12 – 20 alternating reps. To progress, perform 6 – 10 reps on one leg before switching to the other leg.
Benefits: Strengthens legs, glutes and core.
Knee Tucks
Get in a plank position with both feet on gliding discs. Your body should be in a straight line from head to toe with your hands under each shoulder. Engage your abdominals and slide both foot underneath you towards your elbows and then back out into the plank position. Repeat for 12 – 20 reps.
Benefits: Works core and upper body.
Plank Jacks
Get in a plank position with both feet on gliding discs. Your body should be in a straight line from head to toe with your hands under each shoulder. Engage your abdominals and slide both feet out to the sides at the same time while keeping them straight. Return to the plank position. Do not push your glutes up into the air or let your hands end up in front of your body. Perform 12 – 20 alternating reps. To progress, perform a push-up each time your feet come together.
Benefits: Works entire body and cardiorespiratory system.
Heather Binns, Fabletics Master
