At-Home Core Workout with Sliders
With summertime just around the corner, this is a great time to work on our core! Thank god high waisted bikinis and one-pieces are the in thing, but we still want to have some definition in our abs. This at-home core workout with sliders will help strengthen your core and add definition while having fun. I love incorporating slides into my core workouts! This is not your traditional ab workout and you will feel it the next day. Click here to purchase the best sliders I have found.
What is our core?
When we think of our core most of us think of abs but our core is made up of much more than that. Our core is made up of internal and external obliques, transversus muscle, the pelvic floor, and the muscles that run along our spine. With this core workout, you will engage all of these areas, which will lead to a strong defined core.
Aside from getting that six-pack or added definition, there are so many benefits to working our core.
Let me just list a few for you:
- Helps with better balance
- Improves breathing
- Aids in healthy digestion
- Improves heart health
- Helps with posture
- Can help to eliminate back pain
- Builds confidence
There are endless benefits to strengthening your core, especially after women have been pregnant. If you have recently been pregnant I would consult with your doctor before trying any core work. Just to make sure it’s safe for you. I’m not a certified personal trainer or have a medical background (other than when it comes to teeth), but I know how much this at-home core workout with sliders has helped me strengthen my core and I want to share it with you.
I love switching up my core routine and trying new fun moves. When it comes to any exercise routine it’s important to add variety, so you don’t get bored and you continue to work new muscle groups. I like adding in a few quick core workouts to whatever fitness program I am currently doing. I will usually add them at the beginning or end of my rest and repair day, at the end of a killer cardio session, or in the evening to get a quick burn before going to bed.
When you do this workout is completely up to you. If you are new to exercise try incorporating it into your current routine once a week. Just like every other muscle, we shouldn’t work our core to the max every day. When you are feeling really strong try this at-home core workout with sliders up to 3 days a week, every other day. Also, if you are new to exercise check out my post on The Top 6 Beachbody On-Demand Programs for Beginners.
Let me be clear that anyone can strengthen their core! If you are doing the proper exercises you can build those muscles and benefit from all of the things listed above, but if you want to be able to see those muscles, you have to eat right. There is no way around this. This goes for any muscle in the body. Anyone can build muscle and get stronger, but if you aren’t eating properly all of those muscles will be hidden by fat.
I’m not going to get into a detailed nutrition plan here, but I will share a few links below that can help you eat right without feeling deprived and help you lose that unwanted weight for good! First, if you haven’t done so already, check out my 30 Day Weight Loss Guide for a full breakdown of my 12 daily habits that have helped me get in the best shape of my life physically and mentally. Now, check out these related links:
The Best Salad for Weight Loss
The Best Breakfast Smoothie for Weight Loss
10 Easy Ways to Drink More Water
Let’s Get on With My At-Home Core Workout With Sliders
This entire workout should last about 15 minutes. It will push your core to the max and if repeated 2-3 times a week followed by a healthy diet you will see those muscles start to pop! I recommend doing each move for 20 reps unless specified below. Then repeat all the moves 3 times for 3 total sets.
Below I will list modifications for each move along with some more advanced options for some of them. If you are unable to get through all reps or sets, no worries! Push yourself to the max, record how many you did of each move, and try to beat it next time. Some of these moves are more advanced, so be patient with yourself and just keep moving!
1. Mountain Climbers
20 Reps Total/ 10 Each Side
Start in a plank position with your core drawn in and engaged. Make sure to not let your hips dip down. Put both of your feet on the sliders. If you are on carpet use just the plastic sliders. If you are on a hard surface you can use the covers that come with the sliders I recommend. Draw each knee towards the elbow on the same side alternating between sides. Do 10 on each side for a total of 20 reps.
2. Knee Tucks
20 Reps Total
For knee tucks, you will start in a plank position with your core drawn in and engaged with both feet on the sliders. Do not let your hips drop, as this will cause pain in your lower back. Draw both knees in and tuck them under your body for 20 total reps. Each knee will meet the elbow on the same side.
When you come out of the knee tuck, move slower, while still keeping the core engaged. Count to 3 as you slowly go back to a plank position.
3. Knee to Elbow Twist
20 Reps Total / 10 Each Side
In the knee to elbow twist, you will start in a plank position with your core drawn in and engaged with both feet on the sliders. When you draw your knee in go towards the opposite elbow. This will engage your obliques. Make sure to keep core engaged the entire time, not allowing the lower back to dip down.
When going back to the plank position, pull out of the twist slowly for 3 seconds. This will engage the obliques even more!
20 Reps Total
For pikes, start in a plank position with core drawn in and engaged and both feet on the sliders. Do not drop your lower back and keep everything engaged. Slowly move your hips towards the ceiling keeping legs straight and drawing in the abdominals. Go back to the plank position and repeat.
Place one foot over the other while going into the pike position. This will engage the obliques and make the move more difficult. Alternate legs every other rep.
5. Side Plank-Top Leg Crunch
20 Reps Per Side
With this move, you will start in a side plank with one foot over the other for support and your top foot on the slider. Have your core engaged and do not let your hips dropdown. Take the top leg and pull it up while bringing your top elbow to meet it. This will engage your obliques on this side and the side supporting you. This is like a side crunch.
To modify this move keep the bottom leg bent, so you are resting on your knee. Keep your core engaged and this will still give you a killer oblique workout.
6. Side Plank-Bottom Leg Swing Through
20 Reps Per Side
For this last move, you will start in a side plank with your core engaged and one foot over the other to help stabilize. Make sure not to let your hip drop and have your bottom foot on the slider. You will swing your bottom leg through while bringing your arm forward for a side crunch. This move will also work your obliques on both sides.
To modify this move, keep your bottom leg bent with your knee on the ground. This will help stabilize you while still giving you a great ab workout.
I hope you try this at-home core workout with sliders and love it! Please comment below if you tried it and how it felt. I would love to hear from you!