Many floor exercises can help build core strength, such as glute bridges, push-ups, and side lunges on all fours.
If you incorporate a glide disc into these floor exercises, you can further enhance your core strength!
The glide disc can be placed under your hands or under your feet. One side of the glide disc is very smooth, allowing it to glide effortlessly across the floor during your workout. So when you stand on the glide disc, your feet or hands can glide easily across the floor.
To counteract the force of the glide, you need to engage all your muscle groups to adapt to this type of core and stability training. This gliding surface stimulates the muscles of the lower back, abdomen and glutes, thereby enhancing the effectiveness of your workout.
Glide disc exercises offer numerous benefits, such as improved muscle strength, stability and endurance, as well as enhanced coordination and greater flexibility of movement.
It is compact and lightweight, with a highly innovative method of use, and may well add some fun memories to your fitness journey.
Let's take a look at some ways to use the glide disc.
As your limbs are not fixed when using the glide disc, you need to engage your abdominal muscles more firmly to prevent injury to your lower back. You must maintain a constant sense of core control throughout the exercise. Your ribs must not flare out, and your lower back must not sag.
-1- Knee Tuck (Plank with Leg Tucks)
Start in a plank position on the floor with your elbows straight. Place both feet on the glide disc. Then tighten your core and, using your glutes, bring both legs in towards your body, keeping your back level.
Then, using your glutes again, straighten your legs.
Repeat this for 3 sets of 10 repetitions each.
-2-Bridge with Leg Slides
Lie on your back on the floor in a bridge position, with both feet on the glide discs.
Engage your core and, using your glutes, slowly straighten your knees, lowering your hips until your legs are fully extended, but without letting your hips touch the floor.
Then, using your glutes, lift your hips and bend your knees until you return to the glute bridge position.
Repeat this for 3 sets of 10 repetitions each.
-3- Side Lunge
Stand with one foot on the glide disc, clench your fists, keep your knees slightly bent, hips slightly raised, and core engaged.
Shift your entire body weight downwards and extend the foot on the glide disc outwards until the knee is fully extended. Keep your pelvis level and your back straight.
Then use the muscles on the side of your hips to bring your leg back in, whilst shifting your centre of gravity upwards.
Repeat the movement with the other leg. Perform 3 sets of 10 repetitions on each leg.
-4- Plank with Hip Circles and Single-Leg Push-Ups
Place your hands on the floor and rest your feet on the glide discs, engaging your core and keeping your back straight.
Using your glutes, move your knee towards your elbow to bring one leg in.
Then switch to the other leg, sliding both legs alternately across the floor.
Repeat this for 3 sets of 10 repetitions each.
-5-Plank with one-arm slide
Start in a plank position with your elbows straight, placing a sliding disc beneath one hand. Engage your core and keep your back straight.
Squeeze your shoulder blades together and use the muscles between them to push the sliding disc outwards, then slowly pull it back in.
Repeat the movement with the other hand.
Perform 3 sets with each hand, 10 repetitions per set.
