8 Amazing Slider Exercises For Your Abs

Grab a pair of sliders and fire up your tummy muscles! These slider exercises target your entire core but they’re not for the light-hearted. They’re challenging and they’re burn in the best of ways.

With so many ways to target your abs sometimes, it’s fun to get creative! And slider exercises do just that. They use a different kind of resistance and can challenge you in a new way with even the most basic of exercises.

 

Core Engagement IN The Slider Exercises

These slider exercises are not geared towards beginners or postpartum mamas. If you’re newly postpartum you want to focus on mastering these core exercises long before delving into anything more intense. Those exercises are the base for just about everything and will teach you to regain control of the activation in other exercises.

Before delving into these slider exercises, you’ll also want to have mastered a few other ab exercises first.

The truth is if you’re unable to perform basic anti-extension and anti-rotation exercises than these slider exercises will to more hard than good.

So, focus on muscle engagement and not just going through the motions and then go dominate!

 

Where To Buy Sliders

You can grab a pair of sliders from Prosource which is my go-to company. Use code mamabearfit and save yourself some money ?

In a pinch though, you can also use socks on a hardwood floor. It’s not the exact same (it’s actually harder haha) but you can definitely do them!

 

Classic Pike

• Shoulders come directly over wrists
• Raise hips by pulling up with the abs

Crunch

• Shoulders come directly over wrists
• Round back as knees pull in
• Don’t let the back drop when pushing back

Obqlique Crunch

• Shoulders come directly over wrists
• Crunch through the side don’t just twist hips
• Don’t let back drop when pushing back

Alligator Walks

• Do not let low back drop/extend
• Pull body forward
• Try to minimize hips rotating

Fallout

• Engage glutes
• Do not let low back extend

Plank Walkout

• Engage glutes
• Do not let low back extend
• Try to minimize hips rotating

Reverse Plank With Swing Through

• Open shoulders and chest at top
• Engage glutes
• Use abs to pull legs into and under the body
• Round back when pull legs in

Straddle Pike

• Shoulders come directly over wrists
• Raise hips by pulling up with the abs
• Keeps legs out to the side by using glutes

 

What To Do With The Slider Exercises

Master the exercises, try out new ones and generally play!

If you want to fire up your abs, grab 3-4 of the exercises and perform them back to back without rest (one set) and repeat that for a couple of sets.

Repetitions can range anywhere from 8-15 depending on the exercise and where you’re at.

 

At-Home Exercises

As with anything at home, engagement and activation are crucial. If you can’t activate the necessary muscles you’ll just be going through the motions and doing more harm than good. Learning to perform deadbugs is a crucial skill in activating the deep core muscles and then turning that into pelvic tilts when in a plan will be the most helpful.

 

 

Don’t forget to pin these awesome slider exercises to fire up your core!