Tone Your Entire Body With This Quick At-Home Workout
Gliders are totally having a moment – and you can replace them with a paper plate or towel!
Small but mighty and easily replaced with simple paper plates or towels, these little disks – gliders – are having a moment as the use-anywhere workout kit of choice. Don’t let the rewards glide by…
It’s that time of year when you may not be all that inspired to leave the house. And we certainly don’t blame you. So if you’re looking for all-over toning in the comfort of your own lounge, this unassuming tool should be your first port of call.
“The main benefit of gliders is that their instability hugely improves your core strength after just a few weeks because all your muscles need to synchronise to stop you from falling,” says Simone Wightman, the trainer who created this workout. “Plus they add resistance, not just on the extension of the movement, but also as you draw it back in – without any impact on your joints.” Double the benefits with less risk? What’s not to love?
Side Lunge
Target: Glutes and quads
Stand with your right foot on a glider and your left foot on the floor (A). Wobbly? Hold your hands in prayer position at your chest for balance. Now, keeping your back straight, shift your weight onto the heel of your left foot and slowly bend your left knee as you slide your right foot out to the side (B). Slide your foot back in and stand. That’s one rep. Do all 10 to 12, then swap sides. 
Mountain Climber
Targets: Quads and abs
Start in high plank, wrists directly below shoulders and feet hip-width apart on the gliders. Engage your core (A). Now slide your left knee towards your chest (B), then extend it back to start as you slide your right knee in. Continue alternating as quickly as you can for 10 to 12 reps per side without losing form. Keep your core engaged and your bum low.
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Corkscrew
Targets: Gutes and abs
Start in high plank, toes on gliders (A). Bend your left knee to your chest (B), then thread your left foot in front of your right leg and behind your right hand, twisting your hips slightly. Extend your left leg fully, attempting to keep it high and straight (C). Your hips might dip a little – that’s fine but don’t let them sink to the floor. Return to start and repeat on the other side. Do 10 each side, alternating.
Hamstring Curl
Targets: Hamstrings and glutes
Lie on your back with your arms at your sides, palms down, heels on the gliders. Squeeze your glutes to lift your bum off the floor slightly (A). Raise your hips as you draw your heels towards your bum (B). Stop when they’re under your knees, then slide back out to start, but don’t let your bum touch the floor. That’s one rep. Do 10 to 12.
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Ab Roll-Out
Targets: Abs and lats
Start on all fours with your hands on gliders directly under your shoulders (A). Slide your hands forwards until they’re under your head, just in front of your shoulders, and pause. Now, bracing your abs, slowly slide your arms further out in front of you (B). Only go a short distance the first time, exhaling as you bring your arms back under your shoulders. Go a little further each rep until you find your max extension. As you pull back, make sure your hips don’t stick up – you should be using your abs, lats and chest to control the movement. Aim for 10 reps.
