Workout with Gliders:

Glides may be placed either under your hands or under your feet while in plank position (push up position).

Place the Glides under your hands and get into plank position. Draw a circle on the floor with one arm and then the other. Make sure your spine stays in alignment and your abs are tucked in. Do not allow your back to sag…stay strong throughout your core. You may also extend one arm at a time and then raise it off the glider and hold for 3 seconds, place it back on the glider and return to plank position. Alternate sides. An advanced move would be to do a push up and in the down position of the push up you slide one glide slightly to the side, switch sides and return to plank position.

Place the glides under your feet and get into plank position. Pull one leg at a time to the side and return to starting position. Pull one leg to the side, lift that leg off the glider, hold for 3 seconds and return to starting position. Pull one leg to the side, rotate the torso, pulling that same leg under your body and across to the other side and return to starting position.

Pull both legs towards the hand while concentrating on keeping your abs in. You may also do this same move in pike position, keeping hips nice and high.

Have fun and be creative with your moves. Be sure to warm up properly.

Laura Schaelling
Member Experience Director
Downtown YMCA
207 N. Nevada
719.329.7233