The ultimate fitness tool to strengthen your core—gliding discs. Have you tried them?

There are many fitness aids that can work out your entire body, such as resistance bands, yoga balls, dumbbells, or barbells.

Perhaps you haven't heard of gliding discs; they are gradually becoming a new favorite in our fitness routines.

Many mat exercises can strengthen core muscles, such as glute bridges, push-ups, quadruped holds, and side lunges.

If you incorporate gliding discs into these mat exercises, your core strength can be enhanced to a greater extent!

Gliding discs can be placed under your hands or feet. One side of the disc is very smooth, allowing it to glide easily on your training floor. So when you step on the gliding discs, your feet or hands can move smoothly on the ground.

To overcome the sliding force, you need to engage all muscle groups to adapt to this core and stability training. This sliding surface can stimulate the muscles of the waist, abdomen, and buttocks, thereby increasing the training effect.

Gliding disc exercises can bring many benefits, such as improving muscle strength, muscle stability, muscle endurance, and limb coordination, making your body movements more flexible.

They are small and lightweight, and their usage is very innovative. They might add some interesting memories to your fitness journey.

Let's take a look at some ways to use gliding discs.

Since your limbs are not fixed when using gliding discs, you need to lock your core tightly to avoid injuring your lower back. You need to maintain a constant sense of core control during the exercises. Do not let your ribs flare out or your lower back sag.

1. Knee Tuck

Start in a plank position on the ground, with your elbows straight and your feet on the gliding discs.

Then tighten your core and use your glutes to pull your legs back, keeping your back level.

Then use your glutes to straighten your legs again.

Repeat this for 3 sets of 10 reps each.

2. Bridge with Leg Slide

Lie on your back on the ground, in a bridge position, with your feet on the gliding discs.

Tighten your core and use your glutes to slowly straighten your knees, lowering your hips until your legs are straight but your hips do not touch the ground.

Then use your glutes to lift your hips, bending your knees until you return to the bridge position.

Repeat this for 3 sets of 10 reps each.

3. Side Lunge

Place one foot on the gliding disc, clasp your hands, slightly bend your knees, tilt your hips back, and engage your core.

Lower your center of gravity and slide your foot on the gliding disc outward until your knee is straight. Keep your pelvis level and your back straight.

Then use the side glute muscles to pull your leg back in, raising your center of gravity.

Repeat this movement with the other leg. Do 3 sets of 10 reps for each leg.

4. Plank with Hip Circle

Place your hands on the ground and your feet on the gliding discs, engage your core, and keep your back straight.

Use your glutes to move your knee towards your elbow, pulling one leg back.

Then switch to the other leg, alternating the sliding motion on the ground.

Repeat this for 3 sets of 10 reps each.

5. Plank with One Arm Slide

Start in a plank position with your elbows straight, placing one hand on a gliding disc. Engage your core and keep your back straight.

Tighten your shoulder blades and use the muscles between them to push the gliding disc out, then slowly pull it back.

Repeat the same movement with the other hand.

Do 3 sets of 10 reps for each hand.

Alright, you can buy gliding discs and try them at home.

Through gliding disc exercises, your core strength and muscle awareness can be quickly improved.

Of course, it can be a bit tiring.

Okay, have you learned it?