Exercise sliders, or sometimes called gliders, may appear underwhelming, perhaps overlooked on the gym racks, but are surprisingly versatile. This simple, lightweight duo can revolutionize the way you exercise when added to your own workout or training routine.

What to Do With Sliders

These round discs are flat on both sides and come in pairs. Ideally, they have a smooth surface on both sides without frays or tears.

Working out with sliders/gliders is an effective way to get some serious cardio while also building strength and stamina. Exercises using sliders engage the core (and just about everything else)! I have personally found them useful in breaking a quick sweat.

Make sure to use them on a smooth surface, as they might get hung up on rugged flooring or thick carpet.

Here are seven strength exercise options:

1. Moving Mountain Climbers
While crawling forward and backward with arms out front and feet on gliders, you will use upper and lower body muscles simultaneously.

2. Stationary Mountain Climbers
The arms and torso stay in plank position and only the legs move in an alternating fashion.

3. Lower Body Jacks
In plank (forearm or straight arm) position, arms remain still while moving both feet out to the sides and back in again.

4. Lunges
Keep the feet on the sliders while executing lunges forward, backward and/or to the side. Sliders are ideal for round-the-clock lunges.

5. Pike
With both feet on sliders and body in straight arm plank position, pull both feet into a pike position. Return feet sliding back into plank position. If this creates any lower back discomfort, skip it 

6. Arm Stretches
Engage the core beginning with both hands on the ground (arms straight) and both knees grounded in cat/cow position. Sliders go underneath the hands as you reach one sliding it forward and then back to start. Alternate to the other side. This one wakes up the obliques.

7. Push-ups

In high plank push-up position place sliders under hands. As you descend into the push-up, slide one hand out to the side and attempt to slide it back in while also pushing back up. Alternate sides. For an even bigger challenge, both hands can slide at the same time.

Three benefits to consider:

Convenience: Their small size makes them ideal for taking with you on travels or for remote training sessions. They pack easily in a suitcase or gym bag.
Price: One pair is inexpensive with prices in the $10-14 range.
Maintenance: There is no upkeep, like some other pieces of equipment.

Once the sliders begin to fray and wear out, it is best to replace them. Look for them online, in sporting goods stores or large discount stores carrying gym equipment.



Kim Becknell Williams

Kim Becknell Williams is a freelance writer with more than ten years of personal training experience. Certified through NFPT, she is a Functional Training Specialist and holds a Master Trainer level certificate for resistance, endurance and sports nutrition. Kim has written two books including Gym Etiquette 101. She enjoys writing a variety of lifestyle articles and fitness blogs.