Looking for a cheap pair? Mirafit sell them for £4.95 and you can buy them here
Fantastic for the current situation where ideas for home workouts can run thin pretty quick.
I use a variety of tools when I’m personal training or online coaching my clients, but nothing gets the same feeling of dread then when I bring out these innocent looking discs.
Perhaps only when I programme bear crawls……
If you don’t have any gliders or can’t find any, then try using a towel, sock or glossy magazine instead.
Here are my Top 5 Gliders Exercises that anyone can do.
The Pike
Key Points
- Start in a hand plank position, with your wrists stacked under you shoulders and feet on the gliders
- Drive your hips into the air, pulling your feet under you, towards your hands
- Think of drawing in through the belly button and pushing your hips into the air
- Slowly unfold the body, back to the start position
Tips
- Pull through the hips and trunk
- Don’t hyperextend the spine on the reverse part of the movement
Roll Outs
Key Points
- Start in an elbow plank position with your feet on the gliders
- Maintaining this position, push your body away from your elbows as far as you can whilst holding the starting frame
- Pull yourself back to your elbows and repeat
Tips
- Keep a neutral spine throughout
- Don’t rock all the way back to your heels
The Body Saw
Key Points
- Start in a quadruped position, knees on the floor and hands under your shoulders, placed on the gliders.
- Keeping your spine neutral, slide your body out, extending your arms and lowering your hips and chest towards the floor
- Pull yourself back to the start position, maintaining your neutral spine
Tips
- Push your hips up through the Glutes, not the lower back
- Dig your heels in
Hamstring Curls
Key Points
- Start in a supine position, heels on the gliders
- Push your elbows into the floor to create stability, hover your hips off of the floor with the majority of your weight now resting on your upper back and arms.
- Pull your heels towards your bum and extend them back to the start position
Tips
- Keep a neutral spine throughout
- Don’t push yourself too far away to start, find where you can comfortably go and work from there
Lateral Lunge
Key Points
- Start in a standing position with one foot on the glider.
- With a neutral spine, drive the leg on the glider away from the body whilst you lunge on the standing leg
- Driving back up off of the standing leg, pull the extended leg back to the standing position
Tips
- Keep your foot flat on the standing leg, weight slightly shifted in heel
- Drive your hips back whilst your lunge on standing leg
Putting It Into Practice
Unsure on how to put these exercise into practice to make an effective home workout?
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