Here’s How to Get the Most Out of Your Sliders, According to a Trainer

Lauren Pardee
Young people in United States using their free time to do some sports or physical activity.
Young people in United States using their free time to do some sports or physical activity.

Just because you've done planks and lunges before doesn't mean you know how to do them with sliders - it's that mindset that'll lead you to an injury.

Yes, sliders are great for adding resistance to core and leg exercises and stretching out your hips, Nick Bremer, a NASM-certified personal trainer with Blink Fitness, confirms - but, only with proper execution.

So, if you want to keep sweating from your living room instead of icing a strain on the couch, I suggest you check out Bremer's slider safety tips below before your next workout.

Related: Try This Total-Body Sliders Workout on Any Hard Surface at Home

Total-Body Slider Workout You Can Do at Home
Total-Body Slider Workout You Can Do at Home

Engage the Proper Muscles

Too many times, Bremer has witnessed people approach slider core exercises without activating the proper muscle groups.

"Make sure to engage the abs by drawing your belly button towards your spine - otherwise, you won't reap the benefits of the exercise to develop your core," Bremer says.

While performing core exercises that involve your knees driving upward, make sure your abs are assisting that movement - not momentum, Bremer adds.

If you need help, he suggests pulling the knees up slowly - you're doing this correctly if you can feel your abs working immediately.

Understand Your Limitations

With sliders, it's easy to slip and hyperextend joints and muscles. So, when doing a slider leg exercise - such as the side lunge - it's important to be aware of your limitations and range of motion, Bremer admits.

He recommends starting an exercise at a slower pace and feeling it out before upping the intensity. Keeping with a 4/2/1 tempo is a great place to start: that's four seconds lowering into a squat, two seconds holding the position, and one second coming back to the top, for example.

"Challenge yourself, but don't go too far and cause an injury," Bremer urges.

Don't Overdo It

"With sliders, it's best to stick to some basic exercises," Bremer says.

He finds that when you overcomplicate a move or pick a complicated exercise, you sometimes miss the benefits of working out.

"The next time you work out, add sliders to these classics: planks, bear crawls, and mountain climbers." Incorporating fun and challenging stability and resistance components to a simple move is Bremer's solution for continual progress.

Click here for more health and wellness stories, tips, and news.

More From

  • As a Black Fashion Editor, My Loyalty to Brands Is Dwindling

    People always change when they're in a relationship. They go from never watching football to being the biggest Cowboys fan ever.

  • Curious About What It Takes to Become an Astronaut? Here Are All the Requirements

    When we're kids, many of us have big dreams for our futures. We want to be president of the United States, a doctor, and, in many cases, an astronaut.

  • This 5-Minute Morning Yoga Routine Helps Me Feel Refreshed and Ready to Tackle the Day

    I fell in love with yoga in college. Every Saturday morning of my freshman year, a few friends and I would ride the bus to the free class offered at a Lululemon downtown.

  • Is Your Face Completely Clean? These Popular Micellar Waters Make Sure of It

    Falling somewhere between a toner and traditional face wash, micellar water tackles makeup, oil, and dirt without rinsing and without stripping your complexion. While this product can remove overnight masks or rich creams when not fully washing your face in the morning, it also makes a great double-cleanser to ensure every last bit of waterproof makeup is eliminated after your regular cleansing.Since there's no need to have access to a faucet, micellar water can also serve as a midday refresher after a day in the sun or a sweaty workout - and many include soothing and hydrating ingredients like chamomile, calendula, and aloe, so skin's left even softer, too. Ahead, find the micellar waters that have earned the best reviews from other Sephora shoppers, and get ready for squeaky-clean skin.