Credit: Getty
Strong Women
Slider exercises: 5 of the best PT-approved pilates slider moves to seriously work your legs and core
By Anna Bartter
1 year ago
6 min read
Reformer pilates is having a moment, and for good reason. But if you can’t access a class, sliders are a great way to get that famous pilates burn from the comfort of your living room. Here’s how to use them.
Reformer pilates is enjoying its cult status right now, racking up millions of views on TikTok and beloved by celebrities, there’s no denying that the workout is as effective as it is popular, with benefits ranging from improved core strength and balance to activating pretty much all the main muscle groups.
However, we don’t all live next door to a swanky gym, nor do we all feel comfortable contorting ourselves in public. The good news? Pilates slider disks are a seriously effective way to recreate the intensity of the reformer machine at home, but if you’ve yet to use them, be warned – you’ll feel the burn.
We asked five PTs for their favourite slider workout moves for increasing overall strength and flexibility.
What are pilates slider disks?
Credit: Getty
For the uninitiated, pilates slider disks – also known as gliders – are small, smooth discs that can be placed underneath the feet, allowing you to glide across the floor. And though they may be small, they pack a mighty punch, benefit-wise, giving your home workout a serious upgrade.
What are the benefits of using sliders?
“Sliders add a serious punch to your workout,” explains Jennie Brown, trainer and founder of Meet You At The Barre. “Simply put, they help you glide across the floor and leverage your body weight – somewhat like a pilates reformer machine. There are few quicker or more effective ways to improve your core strength.”
1. Sliders allow targeted muscle activation
If you’re a seasoned exerciser, you’ll know that it can be tricky to find moves that target specific muscles, and while we can’t spot-train body parts, slider disks are a great way of targeting specific muscle groups, such as the core, glutes, hamstrings and inner thighs, allowing you to strengthen these areas.
2. Sliders are accessible
Especially good for post-natal women and those with pelvic floor problems, sliders are a great low-impact option – meaning you might be able to incorporate them when you’re struggling with joint pain or mobility issues.
3. Sliders improve your range of motion
Sliders allow for smooth, controlled movements that can help improve flexibility and range of motion in various joints, including the hips, knees and shoulders. This can be particularly beneficial for individuals looking to improve their mobility or recover from injuries.
4. Sliders help increase stability and balance
Sliders challenge your balance and stability by introducing an unstable surface. This forces your muscles, particularly those in the core and lower body, to work harder to maintain proper form and control during exercises.
You may also like
How to reap the benefits of reformer pilates at home (without a bed)
And with research revealing balance to be an important factor in longevity, it’s always good to include some balance work in your workout regime.
5. Sliders are excellent for building core strength
“Many slider exercises engage the core muscles to stabilize the body, resulting in improved core strength and stability,” says personal trainer Beth Davies. ” This can help enhance posture and reduce the risk of injury.”
6. Sliders are convenient
And last but not least, sliders are relatively cheap, simple to use and they’re easy to transport, meaning you can use them wherever you are, even when travelling.
“Whether you’re at home, in the gym, or outdoors, you can incorporate slider exercises into your routine with minimal equipment,” says Davies. “Additionally, they can be used on a variety of surfaces, including hardwood floors, carpet (or even grass) making them suitable for home workouts, gym sessions or outdoor training.”
5 PT-approved slider moves to try at home
Credit: Getty
1. Slider reverse lunge
“A brilliant place to start with sliders if you want to fire up the core and legs is a reverse lunge,” says Brown. “It will challenge your balance by engaging your core and improves strength and endurance through your entire lower body.”
How to do them
- Place one foot on a slider and slide the foot on the slider backwards as you extend both arms forward. Keep this leg straight as you bend at the supporting knee.
- Bring your arms back to your sides as you draw the leg back in.
- To increase the burn, once you’ve completed 10-15 repetitions on one leg, hold the leg back in the lunge position and pulse, bending and extending the supporting leg in the lower half of your range of movement.
- Press into your front heel for extra stability.
2. Slider bridge with heel slide
“The bridge with heel slide is a tough move,” warns Davies. “It targets the deep core muscles, including the transverse abdominis and pelvic floor to maintain stability and support the spine while performing the sliding movement. Your glutes and hamstrings also get an awesome workout too. If you find it too tricky, you can just use one slider and perform the reps on one side before swapping over to the other foot.”
How to do them
- Lie on your back with your knees bent and feet on pilates sliders (or towels) on a smooth surface.
- Inhale and then exhale and gently engage your core muscles.
- Lift your hips off the ground into a bridge position, keeping your shoulders, hips and knees aligned.
- Keeping your hips lifted, slide one heel away from your body until your leg is almost straight.
- Slowly return the sliding foot back to the starting position.
- Alternate sliding each heel while maintaining the bridge position.
- Repeat 8-12 times on each side.
3. Slider mountain climbers
“The humble (but hideous) slider mountain climber is amazing for a cardio as well as strength workout,” says Brown. “The faster you move, the bigger cardio charge you’ll get. It’s great for your core, glutes and quads, as well as improving hip flexibility and mobility.”
How to do them
- Start in a plank position with the sliders under your feet.
- Engage your core and alternate pulling your knees to your chest.
- Keep it up for as long as you can maintain good form.
4. Slider alternating leg curl
“The leg curl with sliders targets the posterior chain, with an emphasis on the hamstrings and glutes,” explains Tej Patel, a personal trainer and founder of TejFit. “The sliding motion challenges the muscles eccentrically and concentrically, promoting strength and stability throughout the core and lower body.”
How to do them
- Lie on your back with your knees bent and your feet on the discs away from your bottom.
- Exhale and engage your core.
- Press into your heels and squeeze your glutes to raise your hips to the ceiling as though you’re doing a hip bridge.
- Slide one leg out at a time until it’s almost straight, then slide it back to the starting position.
- Repeat with the other leg.
5. Plank to pike
“Once you’re used to your sliders you can start combining moves to get maximum bang for your buck,” says Brown. “The slider plank to pike to slider jack is great for improving muscular endurance, with the core, quads, hamstrings, glutes and calves all getting a thorough workout.”
How to do them
- Start in a high plank with your toes on your sliders.
- Engage your core and dig your feet into the floor as you slide both feet towards your hands, sending your butt towards the ceiling, keeping your legs as straight as you can (this is the pike part).
- Pause at the top, return to plank and then slide your feet out and in.
- Keep your core engaged and your glutes tight, trying not to let the hips and butt bounce.
Images: Getty
A weekly dose of expert-backed tips on everything from gut health to running, plus receive our 8-week beginner’s guide to strength training.
By signing up you agree to occasionally receive offers and promotions from Stylist. Newsletters may contain online ads and content funded by carefully selected partners. Don’t worry, we’ll never share or sell your data. You can opt-out at any time. For more information read Stylist’s Privacy Policy
Thank you!
You’re now subscribed to all our newsletters. You can manage your subscriptions at any time from an email or from a MyStylist account.