11 effective exercises with core sliders


The effective way to slip into shape. Core sliders are a handy tool for training balance and stability.

Fit with core sliders

Maintaining balance and stability on a slippery surface is by no means easy. But this can be trained with the aid of sliding discs, known as core sliders, which are designed to teach the body how to control sliding movements. When training with core sliders, our body posture is in a permanent state of instability, forcing the body to automatically use its low-lying muscle groups and core. As training with core sliders is highly demanding, it’s essential to warm up in advance. How about skipping for example?

If you don't have any core sliders at home, cloths can also be used. But the original core sliders have two advantages: they are easier to clean and, because one side is plastic, they can be used on carpeted floors.

It’s all in the posture

The key to training with core sliders is to keep your posture stable during the exercises. This is the only way to actually train muscles and avoid putting unwanted pressure on joints. In order to check that you are doing the exercises correctly, it’s worth asking someone for feedback or doing the exercises in front of a mirror.

Use this checklist to be sure that

  • Knock kneed and bow legged positions are avoided during the whole exercise.
  • The upper body is upright and core muscles are activated during each exercise. You can adopt the trunk position at any time during the exercise. Don't slip into a hollow back position.
  • No pain is felt during the exercises.
  • The head is maintained as an extension of the spine.

Exercises for beginners

Two sliding discs for the floor – and that's supposed to be strenuous? Looks are deceiving, because core sliders require a high degree of stability. That's why it’s important for beginners to get used to the exercises slowly.

The best thing is 2 rounds of 5-8 times per side.

Exercises Lunge Swimmer Plank

Lunge Variation for leg muscles

Place one foot on the slider. Now move the pad alternately to the front, back and side. The standing leg remains stable and slightly bent.

Swimmer for leg muscles

Swimmer for leg muscles
How to do «Swimmer»:
  • Place both hands on the sliders.
  • Move hands forward along the floor. Raise the upper body slightly and keep the arms extended.
  • Bring the arms back and lower the upper body. Head remains an extension of the spine.

Plank for a stable core

Place one foot on the slider and go into a forearm plank. Sweep the foot to the side by spreading the leg sideways. Body core remains stable, head remains an extension of the spine.

Tips for beginners

  1. Small radius of movement: the smaller the radius of movement, the easier the exercise will be. For example, when lunging, move the leg back less far.
  2. Use one slider only: as soon as it becomes less slippery, the exercises become easy. Therefore, to get started, place one foot on a slider and the other on the solid floor.
  3. Use support: if you feel a little wobbly on the sliders at the beginning, support yourself with a chair or table for added stability.
  4. Contraindications: anyone still feeling unstable with the sliders or in pain should seek instruction from a trainer or therapist and clarify whether training with core sliders makes sense.

Exercises for the advanced

Anyone looking for a bigger challenge can raise the difficulty of the exercises with the core sliders as much as they like. As soon as the total body load rests on the two sliders, the exercise automatically becomes strenuous. The important feature of these exercises is: core stability!

The best thing is 2 rounds of 5-8 times per side.

Bridge for stronger buttock muscles

Place both feet on sliders and bend legs. Raise pelvis and straighten legs alternately.

Mountain Climber for strong abdominal muscles

Place both feet on the sliders and go into a plank position. Drawing each leg up alternately, pull the pads along the floor towards the head.

Walking Lunge for stable legs

Upper body remains straight, body weight is carried on both legs.
How to do «Walking Lunge»:
  • Place both feet on the sliders. Take a big lunge along the floor with one leg and lower the whole body. Then repeat with the other leg.
  • Upper body remains straight, body weight is carried on both legs.

Push-up variation for whole body stability

Spread both legs apart and bring them back together.
How to do «Push-up variation»:
  • Place both feet on the sliders and go into plank position. Slowly perform a push-up.
  • Then spread both legs apart and bring them back together.

Exercises for pros

The more difficult the exercise, the more the whole body is trained. The exercises at proficiency level require a good amount of core stability, because without it the exercises are simply not doable.

The best thing is 2 rounds of 5-8 times per side.

Triceps push-ups for arm and shoulder muscles

Bridge Variation for hamstrings, buttocks and lower back

Downward facing dog for a toned stomach

Spider push-ups for the ultimate total body workout

Core slider training as preparation

Because training with the core sliders strengthens the entire body and trains the smallest muscle groups, the body is protected from injury. Anyone wanting to prepare for strenuous sports such as cross-country skiing, jogging, ball sports and skiing, or searching for a form of core training as a supplement will find the core sliders ideal for training at home.

Have fun with your training!

What would you like to read now?

Well looked after with CSS

Ease pain

Try out the medicalmotion app for free for 6 months.
View offer

Check symptoms

Get a recommendation, book a doctor's appointment and much more.
Discover the Well app

Health Coach

Get personal advice on health-related matters.
Discover the service