core sliders - borchentborchent.com/.../2018/05/core-sliders-exercise-guide.pdfcore sliders exercise...

42
CORE SLIDERS Exercise Guide 1 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!

Upload: others

Post on 06-Aug-2020

18 views

Category:

Documents


0 download

TRANSCRIPT

Page 1: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

1

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!

Page 2: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

2

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.

Page 3: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

3

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:

Page 4: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

4

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

Page 5: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

5

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

Page 6: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

6

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

Page 7: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

7

Step 3: Exhale and push off firmly with your stationary foot, returning to starting position. Repeat

several times on one leg, then switch.

Page 8: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

8

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

Page 9: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

9

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

Page 10: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

10

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

Page 11: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

11

Step 3: Exhale and push off firmly with your right foot, returning to starting position. Repeat the

movement for the opposite side.

CORE SLIDERS

Page 12: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

12

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).

Page 13: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

13

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

Page 14: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

14

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.

Page 15: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

15

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

Page 16: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

16

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

Page 17: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

17

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.

Page 18: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

18

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

Page 19: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

19

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.

Page 20: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

20

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

Page 21: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

21

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

Page 22: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

22

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.

Page 23: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

23

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.

Page 24: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

24

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.

Page 25: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

25

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

Page 26: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

26

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

Page 27: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

27

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.

Page 28: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

28

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

Page 29: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

29

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

Page 30: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

30

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

Page 31: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

31

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

Page 32: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

32

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

Page 33: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

33

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.

Page 34: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

34

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

Page 35: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

35

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.

Page 36: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

36

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

Page 37: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

37

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.

Page 38: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

38

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

Page 39: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

39

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.

Page 40: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

40

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)

Page 41: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

41

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.

Page 42: CORE SLIDERS - Borchentborchent.com/.../2018/05/Core-Sliders-Exercise-Guide.pdfCORE SLIDERS Exercise Guide 10. Plank Arm Circles With Sliders Sliding Arm Circles: For a move that will

CORE SLIDERS Exercise Guide

42

Being the best is a million little things done right and that is why your feedback is invaluable to us.

It’s the fastest way for us to improve.

We invite you to tell us what you like and what you think we could improve. We read and appreciate

everything you have to say.

In time, it makes us better.

Thank you!

Please contact us if you have any issues or questions regarding the product. We are happy to help the

best we can.