Core Sliders Workout: 8 Moves for a Stronger Core at Home

Core sliders look simple: two flat discs. But taking friction away from your hands or feet forces your core to control every inch of the movement. That is why a plank with sliders feels much harder than a regular plank, and why trainers use them for stability work.

Which side to use

Most sliders are dual-sided. Use the fabric side on hard floors (wood, tile, laminate) and the smooth plastic side on carpet. If the disc grips instead of gliding, flip it over.

The workout (about 15 minutes)

Do each move for 40 seconds, rest 20 seconds, and go through the list twice. Beginners can start with one round.

1. Slider mountain climbers. High plank, feet on the sliders. Drive your knees toward your chest one at a time, keeping your hips level.
2. Plank knee tucks. From high plank, pull both knees toward your chest at the same time, then slide back out.
3. Plank pikes. From high plank, keep your legs straight and pull your hips up toward the ceiling, then lower slowly.
4. Body saw. Forearm plank, feet on sliders. Push your body back a few inches with your forearms, then pull forward. Small range, total control.
5. Slider reverse lunges (alternate legs). One foot on a slider, slide it back into a lunge, then pull it back in. Great for balance and the deep core.
6. Side plank reach-through. Side plank with the top foot on a slider; slide it forward and back while holding the hips high. Switch sides halfway.
7. Hamstring curls. Lie on your back, heels on the sliders, hips lifted. Curl your heels toward your glutes and slide back out.
8. Plank hold to finish, hands on the sliders, without letting them move.

Form tips

• Brace your stomach as if someone is about to poke it, and keep breathing.
• Move slowly. Speed hides weak spots; control builds strength.
• Stop a set when your lower back starts to arch or your hips sag.

How often

Three sessions per week is a solid target. You can also add 2 or 3 of these moves to the end of any strength or cardio session as a core finisher.

Gear used in this workout

All you need is a pair of GymBase Core Sliders. They weigh almost nothing and fit in a drawer. Want more core work? See our Core & Abs collection, and remember that Bundle & Save gives 10% off 2 items and 15% off 3 or more.

If you have back pain or a recent injury, check with a qualified professional before starting new core exercises.