How to Use: Glider Discs
Sure, you know how to use treadmills and hand weights. But what about all the other equipment in your gym? In this series, we’ll cut the intimidation factor and give you new tools for getting your best workout.
Even if you’ve already got a solid fitness routine, incorporating the right tools can bring it to the next level. Glider discs, for example, are a great addition to any workout. By balancing on a small surface, you’re forced to work harder to maintain stability.
Glider disc exercises are also effective for those who need a low-impact workout, because there’s no hard landing or jumping required. Gliders work best on a slippery surface, such as a hardwood floor, though thin carpet may also work. To get you started, check out these four exercises.
Start in high plank position, with your feet on the two discs. Glide your left foot toward your left arm, then your right foot toward your right arm. Keep your core tight and your shoulders over your wrists. Gain speed as you continue the movement.
Do mountain climbers for 30 seconds, rest for five seconds, and repeat.
Start in high plank position, this time with the discs under your hands. Reach one arm out, then bring it back to starting position, under the shoulders. Try not to drop that side of the body down. Keep the core tight, with shoulders engaged.
Alternate left and right arms. Try to gain speed without sacrificing form.
Do arm reaches for 30 seconds, rest for five seconds, and repeat.
Start in high plank position, with one foot on each disc. Keep your core tight and shoulders over your wrists. Using your legs, glide the discs out to either side, then bring them back together.
Do plank jacks for 30 seconds as fast as possible, rest for five seconds, and repeat. For an added challenge, try the move for a minute, rest for 10 seconds, and repeat.
Stand with the gliders under your feet. Glide one leg out to the side, keeping your back straight, your core tight, and your knees bent. Bring the leg back to center. Repeat on the other side.
Do 12 reps per side, rest for 10 seconds, and repeat.