10 Minute Full Body Slider Workout

You know that feeling when you look in the mirror only to wonder what in the hell happened. You always said you’d lose the baby weight but every year gets busier, it gets harder, and all of a sudden the random aches and pains have turned into a daily thing as you watch the years keep trickling.

You start wondering if it’s too late or even worth it. And most of all: where do you start?

You start by showing up.

This at-home workout targets the entire body but has an extra emphasis on the glutes (my favorite as a Certified Strength & Conditioning Specialist). It uses the glutes in multiple planes of motion to give you the best bang for your buck.

This is something I make sure to work on every single month in the SMASH Workout Programs because reduced back pain is one of the benefits of glute training.

Using a pair of core sliders for the exercises means that you'll also get a new kind of resistance, more core engagement and a challenge to your balance.

Workout hack: Check out how to keep kids entertained while mama smashes a workout for some tips.

Full Body Slider Workout

Perform each exercise back to back without rest. After the last exercise, rest for 45 seconds before repeating from the top. Perform for a total of four rounds.

How To Make Your Own Sliders

While you can easily buy a pair of sliders for ten bucks, there are other options too.

Socks on hardwood or linoleum floor work really well. As does a pair of washcloths. If you have carpet, using paper plates works but can be a bit more challenging.

Need some inspiration? Check out these wicked ab exercises using just a pair of exercise sliders!

Squat To Curtsy Lunge

1. Begin standing upright with the feet wider than hips.
2. Sink into a squat keeping the heels on the floor.
3. Push up and immediately step one leg across the body and sink into a lunge.
4. Reverse the movement back to a squat position and repeat the exercise but on the other side.

Pike Raise To Abduction

1. Place your feet on a pair of sliders.
2. Come into a full plank position.
3. Use your abs to raise your hips into the air and pull your feet close to your nose.
4. Push your legs back to an extended position and then use your glutes to abduction (take out to the side) your feet.
5. Return to the starting position and repeat.

Single-Leg Bridge To Curl

1. Lay on your back with your feet on sliders.
2. Lift the hips and curl the heels in towards your bum.
3. Pause and raise the hips higher into a glute bridge.
4. Return the hips to a hover position and push the feet back into an extended stance. Repeat.

Pike Press

1. Begin in a downward dog position with your feet super wide and hips in the air. Hands should be roughly shoulder width or slightly more apart.
2. Tuck the elbows down from the shoulders and shoot them backward as you bend the elbows and lower your head toward the floor.
3. Pause and push through the hands, lifting the head away from the floor and shrugging at the top of the movement.
4. Here is a video demonstration of the pike press.