A full body slider workout in only ten minutes! This at-home workout uses only four exercises and has an extra focus on the legs! Use this slider workout to help strengthen and tone your glutes at home.
Only four rounds in this ten-minute, slider workout and only four exercises. It can be done anywhere and it's fast enough that you can get it in while kiddos play around you! Check out how to keep kids entertained while mama smashes a workout for some tips.
This at-home workout targets the entire body but has an extra emphasis on the glutes. It uses the glutes in multiple planes of motion to give you the best bang for your buck.
Likewise, it's a slow impact workout which means it's perfect if you're just getting started.
Exercises In The Workout
- Squat to curtsy lunge x45s
- Abductions to pike x10
- Singe leg glute bridge to curl x8/leg
- Inverted Pike Press x8
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.
Are Sliders Good For Exercise?
Sliders, like anything else, are a tool to use. They use the resistance of the floor to challenge your muscles in a new way.
It's not that they're better or worse than any other piece of equipment.
When used correctly though, they can provide a great workout. The trick to ensuring an effective workout is to make sure you're not just "going through the motions".
Instead, slow your workout down and focus on activating the muscles in the exercise. Do this and you'll see faster and superior results.
Need some inspiration? Check out these wicked ab exercises using just a pair of exercise sliders!
Slider Workout Benefits
One of the best benefits of sliders is that they're portable! This makes them ideal for travel workouts to give your body a bit more of a challenge. Other benefits include:
- different resistance
- core development
- low impact options
- easy to use
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.
Full Body Slider Workout Tips
Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be!
If you’re new to working out at home, it’s engagement and activation that give you the best results. Not flying through the exercises.
Need help getting started? Check out the Busy Mom’s ULTIMATE GUIDE To Working Out At Home
Squat To Curtsy Lunge
- Drive the knees out in the squat
- Keep the weight in the front heel (not the toe) on the lunge
- Use your glutes to return back to standing
Abduction To Pike
- Don't let the low back (belly) drop in the abduciton position
- Keep your legs straight as you pull them up towards your face
Single-Leg Bridge To Curl
- Squeeze your bum to lift hips up
- Don't lift with your low back
- Keep your knee driven out, not caving in
- Keep elbows tucked tight
- Open up your armpits
- Don't shrug
And of course, if you need more (more support, more visual, more accountability), head over to my follow-along workout page! All you have to hit do is choose your workout, hit play, and work out WITH me.
Think you need a more structured approach? Learn How To Get Strong AF!
A workout e-book that takes you through four months of progressive (building on each other) workouts. These at-home workouts are made with busy moms in mind to help them get stronger, leaner, and feel awesome.