Perfect Glide: A Workout Routine for All Muscle Groups
Tired of the usual exercises, such as planks, squats , lunges, and crunches? Here’s a little secret: to achieve more effective results while shortening your workout time, all you need to do is make a small change—place special sliding discs or regular towels under your hands or feet!
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“when they come into contact with the floor or a wall, the discs provide glide (or create resistance),” explains Michael Cummings, an expert at SKLZ, a company specializing in training professional athletes in Carlsbad, California. To maintain balance, the body is forced to engage the entire core—including the stabilizing muscles. During lunges, the load on the legs decreases with a half-step, but with discs that allow for a smooth glide into the lunge position, leg muscles they don’t let up for a moment, maintaining their balance. “Engaging more muscle fibers not only helps burn calories more efficiently, but also builds quality muscle mass faster,” Cummings emphasizes.
We asked Michael to give nine popular exercises a boost by enhancing the effectiveness of each movement. And he succeeded! The use of sliding discs in this unique program allows for a comprehensive workout of the muscles from different angles. “Sliding not only adds variety to your usual workout (which is already great!), but also forces you to perform each rep with greater focus,” notes Michael Cummings. It’s time to see for yourself just how much these little gadgets can transform your physique!
- Workout plan: Perform the exercises in sequence. Beginners are recommended to do one set of 5–10 reps once a week. For those continuing their training—2 sets of 8–12 reps twice a week. For experienced athletes, the optimal option is 3–5 sets of 10–20 reps 2 to 4 times a week.
- What you’ll need: walls and a couple of Slidez discs (or any similar discs with a non-slip backing that protects the floor and walls). “If you don’t have special discs on hand, even paper plates, towels, or a Frisbee will work,” advises Michael Cummings. “Although the glide may not be as smooth in this case, the workout will still be effective.”
Wall squats
Engages the abs, glutes, hamstrings, and quadriceps.
Stand with your back against the wall, feet shoulder-width apart, and arms extended forward. Place the disc between your mid-back and the wall (A). Step your feet slightly forward and carefully lower yourself into a squat, forming an angle of about 90 degrees at the knees (B). Tuck your pelvis slightly, pressing your lower back against the wall. Return to the starting position, slowly moving the disc upward. Repeat 5 to 20 times.
Overhead press squats
Works the shoulder muscles, abs, glutes, hamstrings, quadriceps, and calves.
Stand facing the wall with your feet shoulder-width apart or slightly wider. Hold a disc in each hand and press your palms against the wall (your arms should be at chest level and slightly bent at the elbows). Slowly lower yourself into a deep squat, straightening your arms and pressing your legs against the floor (A). Push through the discs to rise back up. Rise onto your toes, extending your arms overhead (B). Do 5 to 20 repetitions.
Cross-slide lunges
Engages the abs, glutes, hamstrings, quadriceps, and calves.
Stand upright with your feet shoulder-width apart (left foot on the disc), arms relaxed at your sides. Extend your arms in front of you and hold them at chest level. Bend your knees, sliding your left leg back and crossing it behind your right until your knee touches the floor (see illustration). Return to the starting position.
Perform 5–20 repetitions, then do the same with the other leg.
“Lizard” lunges
This exercise engages the shoulder muscles, chest muscles , abs, glutes, hamstrings, and quadriceps.
Assume a plank position with your feet together and your feet resting on the discs. Keeping a straight line from head to heels, pull your left foot toward the outside of your left arm (as shown in the photo). Return to the starting position. Repeat the exercise, switching legs. Perform 5–20 repetitions.
Knee-to-Elbow Pulls
Engages the shoulder, chest, and gluteal muscles, as well as the rectus abdominis and oblique abdominal muscles
assume a plank position with your feet on the discs. Keeping your core engaged, pull your knees toward your left elbow (see photo). Return to the starting position. Repeat the movement on the other side. Do 5–20 repetitions.
Twists with Heels to Buttocks
Works the abs and hamstrings.
Lie on your back with your legs extended, Slidez discs placed under your heels, and your hands behind your head with elbows spread to the sides (A). Simultaneously twist your torso and pull your heels toward your glutes (B). Slowly return to the starting position. Repeat the movement 5–20 times.
The “Saw” Exercise
Works the shoulder muscles , chest, abs, and glutes.
Get into a forearm plank position with your palms facing up and your feet on the discs (A). Keeping your body in a straight line, shift your center of gravity backward so that the angle at your elbows exceeds 90 degrees (B). Then smoothly return to the starting position so that your elbows are directly under your shoulders. Repeat the movement 5 to 20 times.
Shoulder Bridge with Alternating Leg Extensions
This exercise targets the abs, glutes, and hamstrings.
Lie on your back with your knees bent, feet resting on Slidez discs, and arms at your sides, palms facing up. Lift your hips to form a straight line from your knees to your shoulders. Extend your left leg and smoothly slide your foot forward (see image). Return it to its original position. Then switch sides and repeat the exercise perform 5–20 repetitions.
