9 Core Sliders Exercises for an Amazing Workout

9 Core Sliders Exercises for an Amazing Workout

If you’ve been looking to up your endurance training or strengthen your core, look no further! These nine exercises with core sliders are the best way to do just that and they only require you to invest a little bit of time and effort every day. If you’ve never used core sliders before, don’t worry! Just be careful when trying out exercises with core sliders for the first time, or you might get hurt. For all the exercises described below, make sure to do at least 2 sets with a minimum of 10 repetitions in each set.

Lower Body Exercises

Lateral Lunge

The lateral lunge is a classic exercise that all exercise enthusiasts are familiar with. Not only is the lateral lunge extremely beneficial for your core, but it is also incredibly easy to perform. Attach the sliders to your feet and stand in an upright position with your hands by your sides and your feet joined together. Then, bend down at your hips into a squat position while sliding out with your right leg, keeping the leg straight. Return to your original position and repeat the process with your left leg.

Mountain Climbers

Mountain climbers aren’t just great for building lower body strength but are known for increasing endurance in the entire body! With the sliders underneath your feet, lower your body into a plank position, with your hands planted shoulder-width apart on the floor, your back flat and your neck in line with your back. Slowly slide one knee up to your chest, as close as possible, while keeping your back flat and take it back to its original position. Repeat with the other leg. Gradually increase your speed as you perform repetitions.

Toe Point

This one will get you huffing and puffing so bring all your strength with you! Lower yourself down into a plank position, with your arms planted shoulder-width apart on the ground, your back straight and the sliders underneath your toes. Keeping your toes firmly on the ground, slowly shift your heels forward, moving your body weight forward. Then, take your heels back to their original position, shifting your body weight backwards. Focus on shifting your body weight using only your heels and not your toes! 

Core Exercises

Reverse Tuck

This one’s so easy, you can do it while lying down! Grab a mat and lie down on the floor with the sliders underneath your heels. Slowly slide your feet to bring both knees up while lifting your torso off the ground in a straight line, keeping your arms firmly on the ground. Make sure to tighten your core while lifting it off the ground for a more strenuous workout. Return to your original position and repeat.


The indisputable king of core exercises, squats are an easy way to tone your belly and build endurance. Placing both feet on the sliders, stand upright with your feet directly underneath your shoulders and your arms relaxed by your side. Slowly lower yourself into a sitting position, making sure to bend from the hips and not the knees, and clasp your hands together in front of you. Stay in this position for 3 to 5 seconds. Straighten back up into the standing position and repeat.

Sliding Burpees

Burpees are another exercise that are great for building endurance in both your upper and lower body, especially your core. Standing with your feet on the sliders and your hands raised in the air, bend down in a squat position (hinging from the hips) and bring your hands down on the ground. Slide your legs out from underneath you in a high plank position, making sure to keep your hands firm in their position. Slide your legs back in, raise your hands to the sky, stand and repeat.

Shoulder Exercises

Sliding Push Up

We’re all familiar with push ups, one of the more ‘traditional’ exercises, but few know that push ups aren’t just great for building upper body strength but also for strengthening the lower back and core! For this exercise, strap the sliders to your hands and get down into a high plank position, with your hands planted shoulder-width apart on the ground and your back straight. Then, slide your arms out as far as they go while simultaneously bending them at a 90-degree angle at the elbow and lower your body as close to the floor as it can go. Use the ground to lift yourself back up into your original position.

Arm Circles

This exercise will surely challenge your shoulders and cause you to feel that dreaded burn! Start off in a plank position with your hands planted shoulder-width apart on the ground, your back straight and the sliders underneath your hands. Bend your arms at the elbows into a 90-degree angle and slowly start moving your right hand in wide circles (try to make them as big as you can). Then, use your left hand to make circles while keeping your right arm straight. 

Arm Slides

This one is a fun and easy way to challenge your endurance! Get down on your knees and plant your hands firmly on the ground, with the sliders underneath your hands. Make sure to keep your back and upper legs in a straight line and raise your lower legs so that your toes point upwards. Slowly slide your arms out and lower your body as close to the ground as possible to really feel the burn. Then, slide your arms back into your original position and repeat!

Check Our: Core Sliders Workout Guide With Visuals

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