Gliders (also called sliders) turn ordinary bodyweight moves into precision muscle challenges. The unstable surface forces your stabilisers to work constantly — in every direction. Choose your focus and level, and generate a complete session.
No gliders? Use two small dish towels or paper plates on a smooth floor, or socks on hardwood. On carpet, use the plastic side of the disc. All 31 exercises from Greatist's full-body slider library and PopSugar's plank+slider protocol are distributed across this series — no repeats anywhere.
Choose your focus
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Core & Abs
Plank-based slider drills targeting deep abs and obliques
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Lower Body
Slider squats, lunges, hamstring curls & hip work
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Upper Body
Sliding push-up variations, chest flyes & shoulder work