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Full-Body Slider Workout for a Strong Core & Back


If your at-home workouts could benefit from a lot more variety, and your body could benefit from some new fitness challenges, there’s a great piece of workout equipment that can help with both of these standstills, called workout “sliders”.

In particular, 310 Gym Core Sliders are simple, lightweight, and highly-effective workout tools that you can use to help tone and shape your entire body – including your core. One of the great things about them is they’re double-sided, so you can use them on both carpet and hardwood floors, depending on the exercise. Plus, there are tons of unique workouts you can do using these innovative exercise tools in the 310 Nutrition Community on Facebook, (and we’ll show you an effective slider workout at the end of this article)!

Adding core sliders to your normal fitness routine is a great way to spice up your workouts, and work your muscles in new and exciting ways. By using the 310 Core Sliders, (which you can get right now for a discounted price as part of the 310 At-Home Gym Kit), you can work your abs, back, hips, glutes, thighs, arms and more right in the comfort of your own home.

Why Do A Slider Workout To Strengthen Your Core?

Exercises using core sliders can help you build a strong and sturdy core, creating a “powerhouse” center in which you can then strengthen the rest of your body, including your back. Having a strong back and core can also help to prevent injury when doing other forms of activity, such as running – and may help improve your stability, balance, and total body fitness.

Ready for your full-body 310 sliders workout?! Let's do this...

Full-Body Slider Workout For All Fitness Levels

Perform each of the slider exercises below for 40 seconds, taking a 15-second rest in-between each exercise. For exercises where you need to rotate legs or arms, switch sides halfway through the 40 seconds or alternate each rep. Repeat the full workout 2-3 times, with 1 minute rest between each round. 

  • Single Leg Squat 
  • Curtsey Squats 
  • Sliding Mountain Climbers 
  • Single-Leg Oblique Crunches 
  • Staggered Sliding Push-Ups (To Make It Easier: Perform The Exercise On Your Knees)
  • Sliding Arm Circles (To Make It Easier: Perform The Exercise On Your Knees)
  • Hamstring Curls (To Make It Easier: Alternate Legs)
  • Sliding Burpees

Have fun with it! And don't forget to stay safe, using proper form. Check out some of the many exercises you can do using 310 Sliders, for a strong core, back and body - all of which are a part of your workout above...

Slider Single Leg Squats (Works: Legs And Glutes) 

Starting  in a standing position, place one 310 Core Slider under your right or left foot. Keeping your foot without the slider planted firmly on the ground, slide the other foot over to the side and then squat down. Stand up and slide back, then do the other foot. 

Slider Curtsey Squats (Works: Glutes And Inner Thighs)

Starting in a standing position again, and placing one slider under one foot, slide that foot back at a diagonal angle behind your other leg, and touch your knee to the ground like you’re doing a curtsy. Then switch to do the other leg. 

Sliding Mountain Climbers (Works: Abs, Shoulders And Cardio Stamina)

Starting in a plank position with both arms and feet on the ground, place the sliders under both feet. Slide one foot towards the front of your body, aiming your knee towards the opposite hand, then back. Then switch to do the other foot. 

Sliding Single-Leg Oblique Crunches (Works: Shoulders And Obliques)

Start in a plank position with sliders under both feet, on the upper balls/toes. Slowly bring your right knee to the side, towards your right elbow. Keep the rest of your body still. Return to the starting plank position and repeat on the other side.

Staggered Sliding Push-Ups (Works: Arms And Upper Body)

Assume a half-plank position from your knees with sliders under both of your hands. Push your right arm forward and to the right slightly, lower into a push-up, then move back to a plank position and pull your right arm back in. Repeat the same movement on the other side with your left arm. Hint: You can make it harder by doing a full-plank.

Sliding Arm Circles (Works: Arms And Upper Body)

Start in a half-plank position from your knees with sliders under both of your hands. Press your left hand into the glider and slowly draw a counterclockwise circle. Reverse the movement to complete the exercise for one rep. Repeat on the right side starting with a clockwise circle. Keep core and glutes tight, and try not to let your hips move. Hint: You can make it harder by doing a full-plank.

Sliding Hamstring Curls (Works: Hamstrings And Thighs)

Start on your mat in a pelvic hip bridge with knees bent, feet flat on the floor and arms at your sides. Place a slider under each foot with plenty of space near the heel. Shift the weight to your heels, keep your core and glutes tight then slowly press into both sliders while straightening out your legs. Stop when glutes are about 1-2 inches off the ground then lift your hips and squeeze glutes while simultaneously bringing your heels back towards your glutes, forming the starting bridge position.

Sliding Burpees (Works: Entire Body + Cardio Stamina)

Start in a standing position with sliders under both feet. Bring your upper body down to the floor with your hands by your feet and push into the siders with both toes, while extending your legs behind you. This brings you to a plank position. Once legs are fully extended and you’re in a plank, do one push-up then slide your toes along the floor, bringing your knees to your chest, and stand up to the starting position. 


    Want more easy, at-home workouts for your healthy lifestyle? Join the 310 Nutrition Community on Facebook to get routines for all fitness levels, every week! Plus, discover more articles on achieving your health, nutrition and fitness goals on the 310 Blog.






    Written by:

    Sierra Rodriguez

    310 Nutrition - Nutritionist & Health Coach

    Sierra Rodriguez is a Nutritionist and Health Coach for 310 Nutrition helping to educate and motivate individuals to live their best, healthiest lives. She graduated with a Bachelors of Nutrition Sciences from the University of Nevada Las Vegas and continues her studies pursuing her BSN, RN at Roseman University. Sierra [...]

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