Strong core muscles are a must-have for anyone involved in sports, exercise or even bending and lifting of objects. Many daily tasks and activities, from carrying groceries to ironing or raking the lawn, require a strong and stable core.
While the abdominals are the most known muscle in the core, the area actually includes everything but the arms and legs. In general, that means the abdominal, back and pelvic muscles — both visible and set deep within the body.
There are so many different core exercises, the most popular being the plank, which we previously showed you here and here. In today’s video, Tema Esberg of Potentia Personal Training will teach you two methods to strengthen the core with the use of simple sliders.
What are sliders?
Sliders are a variation on that ‘exercise wheel’ you see people rolling out with. But with sliders, you are not wasting energy gripping a handle, but instead resting your weight on your palms.
Sliders are cheap; I got mine at a $5 novelty store. You can also get them at fitness stores or even use the ones sold at hardware stores used to move furniture. In a pinch, and to get started, you can use magazines and paper plates, or just about anything that is slick enough to slide on the floor.
Two hands slide — how to do it
Begin on your knees, shoelaces down, with sliders about a foot in front of you. Go onto all fours and place one hand on top of each slider.
Tighten your core by pulling your navel up toward your spine. This will help protect your lower back by taking some of the strain off it. Keep your head straight and look forward several feet in front of you.
Next, extend your body so your arms move out in front of you. Then contract your core to pull your body back up to the starting position.
Alternating hands slide — how to do it
This next variation, which is more difficult, also develops the shoulders. Begin by sliding out with hands together for a few inches or a foot. Then keep the right arm in place to hold your balance as your left arm extends out in front of you. Now contract your core to bring your left arm back to the right. When they meet, come back the rest of the way to starting position.
Now slide both arms out together for a few inches or a foot, as needed to get momentum and maintain balance. Then keep your left hand in place and slide your right arm forward. Now contract your core to bring your right arm back to the left. When they meet, come back the rest of the way to your starting position.
Take your time, do them in increments
Go out at far as you can without falling. This can be difficult. You may not be able to extend all the way if your core is not as strong along its full range of motion. Go out half the way forward and then pull in your navel, contract your abdomen, and contract your core to pull yourself back in. As you develop more strength and stability in your core, you will be able to go out further, hold it there longer, and bring it back for more reps.
These are hard. Try to do one, and then two or three. Add more as you are able. But they are uniquely able to develop core strength and stability through the extended range of motion of your core. In time, your balance and strength will improve greatly.
