Do you want to glide through your next workout?
Gliding (or sliding) discs are a must-have piece of training equipment that guarantees less stress on your joints. These discs let you move through a full range of motion with minimal impact. Whether you are looking to build muscles, burn fat, or increase your strength and stability, these powerful, portable discs are great tools for every exercise enthusiast.
The discs can be purchased for as little $10. For a cheaper alternative, you can use a paper plate on carpeted floors or a hand towel on hardwood floors.
12-15 repetitions a leg
This lunge variation will strengthen your core, glutes, quads, and hamstrings without putting unnecessary pressure on your joints. Unlike a standard lunge, which focuses on lifting your leg to step forward, backward, or to the side, the gliding lunge keeps the weight-bearing leg stabilized. This reduces the risk of injury to the knee joint.
Step 1: Position the ball of your right foot in the center of the glider.
Step 2: Stand tall with your core muscles engaged to help maintain your center of gravity. Then slowly extend the right leg back until the left leg forms a 90 degree angle at the knee. Keep your right knee soft with a slight bend at the joint.
Step 3: Push through your left heel to return to the starting position. Continue for 12-15 repetitions on your right leg and then repeat on your left.
Fit tip: Avoid falling into a split position by keep your movements slow and controlled through each repetition
When performed properly, mountain climbers are a triple-threat exercise: They torch calories, tone muscles, and perfect overall stability.
But it’s easy to execute faulty form when doing the repetitive joint-jarring jumps necessary to complete the exercise. This movement can alter the alignment in your hips, shoulders, and hands, ultimately activating the wrong muscles. Gliding discs can help.
The discs allow smoother transition between repetitions, which puts less stress on your joints. For this exercise, you’ll need two discs.
Step 1: Begin on your hands and knees.
Step 2: Place the ball of each foot in the center of a disc.
Step 3: Elevate your body into a plank position, distributing your body weight evenly between your hands and feet. Keep your core muscles tight and your hips in line with your shoulders and heels.
Step 4: Briskly drive your right knee up toward your chest then return it back to the starting position. Repeat on the left side. Continue this alternating sequence for 60 seconds.
10-12 repetitions a side
We all know how beneficial planks can be for banishing belly fat and toning the abdominal muscles, but outstretched planks, sometimes called plank walkouts, take this exercise to the next level. Rather than walking your hands out in front of you in short, jerky movements, gliding discs allow a smooth range of motion in the shoulder joint.
To modify this exercise, drop down to your knees.
Step 1: Start in a plank position with a disc positioned slightly outside of your right hand.
Step 2: Once you are stable in your plank, place your right arm on the center of the disc.
Step 3: Push the disc away from your body until your right arm is fully extended in front of you, then return the disc to the starting stance. Repeat 10 times before switching sides to your left hand.
[Repeat this circuit three to five times]
Incorporate toning toys into your workout to keep exercise exciting and enjoyable.