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CORE SLIDERS Exercise Guide
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If you decided to use Borchent sliding discs, you know that they will add a new dimension to your work-
out, and can take body sculpting, balance and cardio to a whole new level!
They're small enough so that you can keep them in your gym bag, or you could keep them in your home
gym (aka your living room) for a quick workout on those days when you don't have time for the gym. Plus,
they're designed so that you can use them on both carpet and hard floors, so you really have no excuse
not to use these in your workouts!
Check out these 22 moves you can use with your Borchent sliding discs!
CORE SLIDERS Exercise Guide
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Caution!
If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
CORE SLIDERS Exercise Guide
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Before you start working out! Most warmups don’t take very long, just two-three minutes, five minutes tops. A warm-up should work
the same muscles you will be engaging during the main workout - they should include lighter exercises
or a toned down version of the training ahead.
Before you start working out! In order to avoid damages to your hardfloor, carpet or your discs, make sure that you use the Borchent
core sliders properly. Please check out the photo below:
CORE SLIDERS Exercise Guide
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1. Ab Rollout With Sliders
Ab Slide-Out: This move will target your abs for a strong core. Be sure to engage your core muscles
when performing this exercise!
Step 1: Come to all fours with your knees about 6 inches apart at the most, then slide your body
forward until you create a straight, diagonal line from your thighs through your hips and torso. Your
hands will be on top the sliders and directly underneath the shoulders. Have your toes curled under;
this is your starting position.
Step 2: Bracing the abs and locking in the hips, slowly slide the arms out in front of you. Go a few
inches the first time, exhaling as you slide the arms back under the shoulders. Go a little farther with
each rep until you find your max extension. As you pull in, be sure the hips do not pike; you want to
use your abs, lats and chest to control the movement.
Move Targets: Core and Chest
CORE SLIDERS Exercise Guide
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2. Ankle Flicks With Sliders
Ankle Flicks: Looking for the perfect exercise that will get you toned, muscular calves? Then the
ankle flick is the one for you. Your legs will look stunning in your heels in no time!
Step 1: Start in standard plank position with your feet on your sliders, about 6 to 8 inches apart, and
your hands holding your weight under your shoulders. Let the shoulder blades pull apart slightly so
you're not sagging into them. Push back through your heels.
Step 2: Without moving any other body part, take one foot and point it as shown. The top of your foot
should now be facing the floor. This contraction will be felt in the back of the legs – the hamstrings.
As you reverse the movement, you'll use your quads to pull the foot back to the starting position.
Modification: Drop to one knee and keep the other extended as you repeat for several reps, then
switch sides.
Move Targets: Hamstrings and Quads
CORE SLIDERS Exercise Guide
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3. Side Lunge With Slider
Sliding Side Lunge: Test your glutes and hamstrings with the sliding side lunge!
Step 1: Stand with your feet parallel and hip-width apart with one foot on top of one slider. Your
hands are in a comfortable position to help you maintain your balance during the exercise. Keep your
head over your shoulder and your chin tipped and slightly upward. Shift your weight onto your heels.
Engage your abdominals to stabilized the spine. Pull the shoulder blades down and back. Try to
maintain these engagements throughout the exercise.
Step 2: Inhale and slowly step to the slide one foot out (the foot on top of the slider) while keeping
your weight in your other heel. Both feet are still facing forward. Begin to shift your weight toward the
stationary leg, bending that knee and pushing the hips back. Continue to lunge until your shinbone is
vertical to the floor and your right knee is aligned with the second toe of your right foot. Your sliding
leg should be as straight as possible and your body weight should be distributed into that hip. The
heels of both feet should stay flat on the floor. Your arms can be positioned where necessary to help
maintain your balance.
Move Targets: Glutes and Thighs
CORE SLIDERS Exercise Guide
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Step 3: Exhale and push off firmly with your stationary foot, returning to starting position. Repeat
several times on one leg, then switch.
CORE SLIDERS Exercise Guide
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4. Full Body Sit Up With Sliders
Sliding Sit Up: Looking for a six pack by spring break? Incorporate the sliding sit-up into your fitness
routine!
Step 1: Lie down on the floor placing with your heels on top of the sliders and legs completely
extended. Place your hands behind your head and lock them together by clasping your fingers. This
is the starting position.
Step 2: Exhale and elevate your upper body so that it creates an imaginary V-shape with your thighs
as your thighs pull in toward the chest. Breathe out when performing this part of the exercise. Once
you feel the contraction for a second, lower your upper body back down to the starting position while
inhaling.
Move Targets: Core
CORE SLIDERS Exercise Guide
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5. Sliding Sit Up Curl
Sliding Sit-Up Curl: You'll work your back and abs with this unique move.
Step 1: Start by laying on the ground with your arms out to the sides and sliding discs under your
hands with your knees bent.
Step 2: Slowly preform a sit up while pulling your hands into your sides squeezing your back mus-
cles. Return to the starting position and repeat 15 times for a full workout!
Move Targets: Back and Abs
CORE SLIDERS Exercise Guide
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6. Alternating Side Lunge with Sliders
Sliding Skaters: Skaters are a great exercise to get your blood pumping and into your target heart
rate, but you the sliders will add a little extra oomf to the move.
Step 1: Stand with your feet parallel, hip-width apart and your feet on top of the sliders. Your hands
are in a comfortable position to help you maintain your balance during the exercise. Keep your head
over your shoulder and your chin tipped and slightly upward. Shift your weight onto your heels.
Engage your abdominals to stabilized the spine. Pull the shoulder blades down and back. Try to
maintain these engagements throughout the exercise.
Step 2: Inhale and slowly slide one foot to the right while keeping your weight into your left heel. Both
feet are still facing forward. Once your right foot is firmly placed on the floor, begin to shift your weight
toward the right foot, bending the right knee and pushing the hips back. Continue to lunge until your
shinbone is vertical to the floor and your right knee is aligned with the second toe of your right foot.
Your left leg should be as straight as possible and your body weight should be distributed into the
right hip. The heels of both feet should stay flat on the floor. Your arms can be positioned where
necessary to help maintain your balance.
Move Targets: Glutes and Thighs
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Step 3: Exhale and push off firmly with your right foot, returning to starting position. Repeat the
movement for the opposite side.
CORE SLIDERS
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CORE SLIDERS Exercise Guide
Step 4: Repeat on the other side. Tip: Reaching for your right foot with your left hand will emphasize
hip flexion (alternate with the right hand reaching for the left foot).
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CORE SLIDERS Exercise Guide
7. Squatted Leg Circles with Sliders
Sliding Squatted Leg Circles: Work your lower body with this move! It will help with your hips' and
legs' range of motion as well!
Step 1: Stand with your feet parallel, hip-width apart with either foot on a slider. Your hands are in a
comfortable position to help you maintain your balance during the exercise. Keep your head over
your shoulder and your chin tipped and slightly upward. Shift your weight onto your heels. Engage
your abdominals to stabilized the spine. Pull the shoulder blades down and back. Try to maintain
these engagements throughout the exercise.
Step 2: Inhale and slowly slide one leg slightly in front of you while keeping your weight in the other
heel. Both feet are still facing forward. The heels of both feet should stay flat on the floor. Your arms
can be positioned where necessary to help maintain your balance.
Move Targets: Glutes and Thighs
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CORE SLIDERS Exercise Guide
Step 3: Exhale and slide the leg around to the side, keeping the weight firmly in your stationary leg.
Step 4: Finally slide it to the back and return to the starting position to complete this move.
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CORE SLIDERS Exercise Guide
8. Alternating Arm Extension with Sliders
One-Arm Slide: This move is simple enough, but it works many different areas: your arms, shoul-
ders and abs.
Step 1: Lie on your stomach on an exercise mat or floor with your elbows close to your sides and
directly under your shoulders, palms down and fingers facing forward. Place your hands on the discs.
Engage your abdominal/core muscles. It should feel like you are tightening a corset around your ribs,
waist and lower torso. Contract your thigh muscles to straighten your legs strongly and flex your
ankles. Slowly lift your torso and thighs off the floor or mat. Keep your torso and legs rigid. Do not
allow any sagging in your ribcage or low back. Avoid hiking your hips into the air or bending the
knees.
Step 2: Slowly slide your left arm out in front of you putting the majority of your weight on your right
arm. Hold, return to the starting position and repeat on the other side. Exhale as you extend the arm
outward and inhale as in returns.
Move Targets: Core and Chest
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CORE SLIDERS Exercise Guide
9. Swimming Extension with Sliders
Swimming Slide Extension: Finish strong with this move that will work your entire body! If only it
were actually in the water.
Step 1: Place your hands on either of the sliders, belly to the floor.Slowly slide the hands straight
forward, stretching your body into a straight position.
Step 2: After a pause at the stretched position, start pulling yourself back to the starting position as
you breathe out.
Tip: Go slowly and keep your abs tight at all times.
Move Targets: Chest and Core
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CORE SLIDERS Exercise Guide
Step 3: While holding your chest and head up, slide your hands to your sides slightly in front of you.
Step 4: Send the hands back toward the hips, then push through to find your starting position again.
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CORE SLIDERS Exercise Guide
10. Plank Arm Circles With Sliders
Sliding Arm Circles: For a move that will work your arms and your abs, try the sliding arm circles.
Remember to utilize your core as well!
Step 1: Start in the standard plank position. Feet are hip-width apart, pushing back through the heels,
while your hands are under the shoulders and on top of the sliders. Do not let the hips sag or pike as
you work.
Step 1: Without shifting the body forward, slide one hand in front of you while the other hand stabiliz-
es your body weight.
Move Targets: Chest and Core
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CORE SLIDERS Exercise Guide
Step 3: In a continuous motion, you'll slide the hand out to the side as far as you can reach while
maintaining your strong plank.
Step 4: Finally, slide the hand behind and to the side of you before sending it up through the middle
again. You can alternate sides or repeat several reps on one side before switching.
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CORE SLIDERS Exercise Guide
11. Army Crawl With Sliders
Sliding Army Crowl: You already know that the army crawl is notorious for being a great (read:
difficult) full-body workout, but have you ever tried it on sliding discs? Now's the time!
Step 1: Lie on your belly with your nose to the floor and your arms extended in front of you. Have a
slider under each foot.
Step 2: Keeping your forearms glued to the floor, pull your entire body forward until the elbows are
tucked into your rib cage. You should feel this move in the lats – the muscles on the sides of your ribs
as well as through the upper back and shoulders.
Step 3: Lower the chest back to the floor as you extend the arms in front of you again, preparing for
the next rep.
Move Targets: Lats
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CORE SLIDERS Exercise Guide
12. Burpee With Sliders
Sliding Burpee: The burpee is a simultaneously loved and hated exercise because it gets results.
The added sliders will kick your cardio up a notch
Step 1: Stand tall with each foot on top of a slider. Your feet should be under your hips.
Step 2: Lower the body down until your hands are on the floor on the outside of your legs.
Move Targets: Core, Quads and Shoulders
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CORE SLIDERS Exercise Guide
Step 3: Slide the feet behind you until you get into a high plank position. Shoulders are over the
wrists, hips are locked into place (no sagging or piking) and feet are still hip-width or about 6 to 8
inches apart.
Step 4: While you're there, drop into your pushup! The image below shows a tricep pushup, but you
can perform a traditional pushup with the elbows pointing at a 45-degree angle behind you, or drop
to your knees. Just keep your feet on the floor and on top of the sliders.
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CORE SLIDERS Exercise Guide
Step 5: Exhale and push yourself out of the pushup, returning to your plank. Inhale here.
Step 6: Exhale again as you slide the knees back under you until your feet are completely under
your hips again.
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CORE SLIDERS Exercise Guide
Step 7: Use the power of your squatted position to explode upward into a vertical jump or stand
and raise your arms overhead. Be sure to land directly back on the sliders to perform the next rep.
Modification: Drop to your knees for the pushup; perform the burpee with your hands on an elevat-
ed surface like a bench or step.
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CORE SLIDERS Exercise Guide
13. Butterfly Curl With Sliders
Sliding Butterfly Curl: To challenge your glutes and abs, try this sliding butterfly curl.
Step 1: Lie on your back with your arms at your sides and the soles of your feet together. Let the
knees drop out to the sides for the butterfly position and have a single slider under the feet. Squeeze
the glutes (do not use your lower back) and lift the pelvis off the floor.
Step 2: Slowly slide your feet away from your body as far as you can go. The knees will likely have
a slight bend in them even at the max of your extension. Exhale; squeeze the glutes and your inner
thighs to pull the feet back to the starting position.
Move Targets: Glutes and Thighs
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CORE SLIDERS Exercise Guide
14. Curtsy Lunge With Sliders
Sliding Curtsy Lunge: Here's another move that will work your glutes! The sliding curtsy lunge will
really give your legs a workout!
Step 1: Stand with your feet under your hips with one foot in the center of the slider. The heel can be
behind it since it will lift off of the floor at the full extension of the movement. Stand tall with the abs
braced.
Move Targets: Glutes and Thighs
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CORE SLIDERS Exercise Guide
Step 2: Inhale and slide the leg behind you at a diagonal so it not only goes backward, but to the
other side. Your legs create a crossed formation, bending in both knees. The front knee must stay
behind the toes of the front front. Try to get the back knee as close to the floor as possible. Exhale
and push through the front leg to return to the starting position.
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CORE SLIDERS Exercise Guide
15. Alternating Forearm Plank With Sliders
Sliding Forearm Planks: The sliding discs will add a whole new element to the forearm plank. It's
important to keep your core engaged in order to get the most out of the move.
Step 1: Assume a forearm plank with your shoulders over the elbows and feet together. Push back
through your heels and let the shoulder blades round out to engage the lats. If you need to step the
feet out wider for better balance, do so no more than 12". Have each elbow on a slider.
Step 2: Move the arms forward and back, alternating between the right and left arm. Each arm will
extend about 6" in front of you. As you slide the arm forward, keep your entire body square to the floor
– this means no rocking or opening up to the side!
Modification: Drop to your knees, but maintain the straight diagonal line from the thighs through the
hips and torso.
Move Targets: Core and Lats
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CORE SLIDERS Exercise Guide
16. Kneeling Hip Abduction With Sliders
Sliding Hip Abduction: It's important to remember your hips when working out! This move will not
only target your hip flexors, but also your glutes and thighs!
Step 1: Kneel on the floor and place a slider under each knee. Brace your abdominal muscles to
stabilize your spine. Try to keep the torso from moving throughout the exercise.
Move Targets: Gluts and Thighs
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CORE SLIDERS Exercise Guide
Step 2: Slowly slide the knees out to the side while maintaining balance and vertical posture. Hold
on to a stable surface for balance as needed. Continue sliding until you cannot move any farther with-
out allowing your hips to shift or torso to lean. Pause briefly. Slowly return to your starting position in
a slow, controlled manner without losing your balance or changing the position of your torso
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CORE SLIDERS Exercise Guide
17. Knee Tucks With Sliders
Sliding Knee Tucks: For this move to be completely effective, keep your core tight and your back
straight. It will work your entire body!
Step 1: Come into a standard plank with your wrists under your shoulders and each of your feet on
top of a slider. Make sure your hips are locked into place by squeezing through the inner thighs and
engaging the lats.
Step 2: Without piking your hips, use your lower abs to pull the knees under the chest. You might
not be able to get as close with the first try, but you'll get stronger with each rep! Exhale on the pull
and inhale as you push the legs back out to the starting position. Do not let the hips sag as you return.
Move Targets: Core and Quads
CORE SLIDERS Exercise Guide
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18. Hip Rotation With Sliders
Sliding Leg Crossovers: Remember to keep everything in nice and tight! That means not only your
core, but your glutes, too!
Step 1: Position your hands as needed to allow full extension of your body without any bend at the
hips or knees. Brace your torso by engaging your core muscles. Contract your glutes and quadriceps
(butt and thigh muscles), and align your head with your spine. Place your feet together with your toes
tucked towards your shins. Have each foot on top of a slider.
Step 2: Exhale and gently draw one foot in front of the other as your hips rotate to the same side
your foot is moving. Do NOT allow your hips and low back to pitch upwards or sag down towards the
floor.
Move Targets: Core and Thighs
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Step 3: Continue to move until your hips cannot rotate any further. Your head and shoulder should
remain level throughout the exercise. Pause very briefly.
Step 4: Reverse the rotation until you return to the starting position. Immediately perform the rotation
on the other side.
CORE SLIDERS Exercise Guide
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19. Mountain Climbers With Sliders
Sliding Mountain Climber: Kick your cardio up a notch with the sliding mountain climber! This will
raise your heart rate and work your entire body.
Step 1: Come to your hands and knees on the floor. Your hands should be slightly ahead of your
shoulders and your fingers pointing forward. Bring one knee under your chest while extending the
other leg behind you. Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades
down and back.
Move Targets: Core Quads and Shoulders
CORE SLIDERS Exercise Guide
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Step 2: Keeping your hands firmly on the ground, your abdominals engaged and shoulders strong,
jump to switch leg positions. Both feet leave the ground as your drive your right knee forward and
reach your left leg back. Now your left leg is fully extended behind you and your right knee and hip
are bent with your right foot on the floor.
Modification: Place the hands on an elevated step or bench.
CORE SLIDERS Exercise Guide
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20. Pike With Sliders
Sliding Pike: Keep your legs and back straight to get the most out of this move. As usual, it's import-
ant to really take advantage of your core muscles.
Step 1: Begin in an all-fours position with your feet on top of the sliders. Lengthen your legs and
stretch your heels behind you. Your hands should be under your shoulders. It is important to keep
your ribcage knitted together and the abdominals strong in order to maintain a rigid torso. Keep your
shoulder blades pulling away from your shoulders and toward your hips. Elbows must be straight and
hands directly under your shoulders. Keep your legs active.
Move Targets: Core and Shoulders
CORE SLIDERS Exercise Guide
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Step 2: Exhale. Keeping your legs straight and strong, pull your feet toward your hands. The ball will
roll forward as your hips pike upward toward the ceiling. Continue this movement until your hips are
directly over your shoulders, if you can. Your legs, torso and arms should all be straight and strong.
Keep your neck long; your head between your arms. Your can point your toes but always keep your
toes connected to the top of the ball.
Tip: This brings your body into somewhat of a handstand position. Be aware of your shoulder strength
and keep the elbows straight.
CORE SLIDERS Exercise Guide
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21. Plank Jacks With Sliders
Sliding Plank Jaks: These plank jacks will have your blood pumping through your body like never
before!
Step 1: Lie on your stomach on an exercise mat or floor with your elbows close to your sides and
directly under your shoulders, palms down and fingers facing forward. Slowly lift your torso and thighs
off the floor or mat. Keep your torso and legs rigid. Do not allow any sagging in your ribcage or low
back. Avoid hiking your hips into the air or bending the knees. Keep the shoulders away from the ears
(no shrugging). The shoulders should be directly over your elbows with your palms facing down
through the entire exercise.
Move Targets: Core and Lats
CORE SLIDERS Exercise Guide
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Step 2: Continue to breathe, keeping the abdominals strong while holding this position. Then, slide
the legs away from the midline of the body about 6 to 12 inches. Do not pike the hips or let them sag.
Pull them back to the starting position and repeat.
Tip: If you experience any pain in the low back with this movement, stop the exercise immediately
and consult with your doctor.
CORE SLIDERS Exercise Guide
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22. Reverse Pike With Sliders
Sliding Reverse Plank Pull-Through: This move will work your entire body! Use your core to
control your body.
Step 1: Begin in a reverse plank with your hands under your shoulders and legs extended in front of
you. The hips should be in line with the rest of the body and your heels are placed in the center of the
sliders.
Move Targets: Core (Lower abdominals)
CORE SLIDERS Exercise Guide
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Step 2: Now bend your hips at a 90-degree angle and bring them through the arms. Exhale as you
pull them in, leaning the chest forward.
Tip: Try to straighten your legs as much as possible while at the top. Reverse the movement.
CORE SLIDERS Exercise Guide
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