Sliding into fitness

By Mercedes Kay Gold, CNP, CPT

Everyday millions of people head off to jobs they love or loathe, earning money to live their best life. Think of having a fit body the same way. Whether you lose track of time on the treadmill or pray for a spinning class to end, a healthy body inside and out is earned. Yes, you can join a gym, hire a trainer, model the latest lululemon, and purchase an overpriced peloton, but at the end of the day, you and only you must do the work. Hold yourself accountable. A healthy lifestyle is a conscious choice. There’s no shortcut. A fit and flourishing body requires patience and discipline. It doesn’t take long to see changes, and before you know it, you are better than you used to be!

As a certified personal trainer, I recommend whatever motivates movement, but this summer I am obsessed with sliders.

Sliders are plastic discs that glide easily friction-free on a flat smooth surface, enabling a warmup or full body workout in the smallest of spaces. For even the most intense session, you need a length based on your ‘overhead reach’ and a width based on half your arm span. Discs or sliders are small, flat, weigh next to nothing, inexpensive, portable, and packable. They are beyond body-boosting for beginners to lifetime gym rats.

Sliders focus on full-body strength. They are extremely effective, engaging the core and stabilizing muscles while also increasing flexibility. Sliders are a low impact option and gentle on joints while still allowing workouts to be challenging. Sliders check the box for goal-getters targeting cardio. In one study, gliding or the use of sliders, showed significant improvements in balance and lower body strength in healthy adults.

Let’s get started. My top five slider sensations.

Bridge with leg curl: This lower body exercise works hamstrings, core, glutes and erector spinae.

Start by lying on your back with knees bent at 90 degrees, feet shoulder width apart and one heel placed in the middle of each slider. Arms are extended by your sides with palms facing down. Now lift and squeeze the glutes, draw your belly towards the spine. Slide one heel away from body, almost fully extending the leg, draw it back in and extend the other. Alternate sides doing 16-30 in total. Rest and repeat 1-2 more sets. To make this more challenging, extend and return both simultaneously.

Mountain climbers: This whole-body exercise targets abs and obliques, as well as glutes, hip flexors, quadriceps, hamstrings, and calves.

Stretch out in a high plank position. If wrists are weak, hold onto dumbbells or drop to the elbows. Place your toes on sliders keeping the core engaged, slide your right knee to your chest. Repeat the movement on the other side. Alternate sides until failure. Take a 30 second break and repeat. Increasing speed will target the cardiovascular system. Wearing light ankle weights or a weighted vest will take this exercise to the next level.

Plank jacks: The set up is the same as the mountain climber, but with a slide to each side.

Reverse lunges: Love the lower body working the quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart with your right or left foot on a disc. Shoulders back, core engaged, crown pulled to the ceiling, begin by extending the foot behind you driving the knee almost to the ground. Slide the foot in and repeat 12-15 reps per leg and 2-3 sets per leg. Take a short break in between sets. Add dumbbells in each hand for added resistance.

Curtsy lunges:
One more top-notch exercise to target the lower body. Start with shoulder-width feet apart. Choose a side to begin with, placing one foot on a disc. Slide a leg out to the side and then diagonally backward behind the other in a curtsy-like motion. Lower the knee, keep it aligned with the ankle. Bring the slider back to the starting position. Complete 12-15 reps and 2-3 sets per leg. Using a dumbbell in each hand will add more resistance.

Discs can be placed under feet or hands turning basic exercises into core burning, body building, muscle making magic. (Don’t have discs/gliders? Try paper plates on carpeted areas, or on hard floors wear socks).

Hydrate, have fun and always consult a medical or naturopathic doctor before starting any new exercise program.

Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandchildren, Theodore and Aila. She can be reached at mercedeskaygoldfitness@gmail.com

Photo credit: © microgen via Canva.com