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      19 Slider Exercises That Will Make Your Abs And Glutes WORK

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      Slider exercises are a killer. The discs, also known as gliders, can be replaced with any household object, like a towel or paper plate. What’s key is that you use a smooth surface.
      Sliders are what’s called an “instability surface,” which “forces you to engage your muscles the entire time” to do the move correctly, says Janeil Mason, head trainer at Brrrn in New York, who also has a Masters in exercise physiology. Whether you’re doing the concentric or eccentric part of an exercise (flexing vs releasing), you’re always working. And slider exercises especially work your core and glute muscles during every move, but you can expect to tone your arms and legs, depending on which limb is making contact with the discs. “It’s challenging for everyone—even an elite athlete,” says Mason.
      Another benefit: They’re super-convenient. You can carry them around with you, and use them anywhere—all you need is a floor. “Sliders are also a great way to up the intensity of a bodyweight workout, without adding weights,” says Mason. And, last but not least, they’re cost-effective (you can score a set for less than R100 from MRP Sport.)
      Try out some of Mason’s favourite slider exercises below.
      Time: 10 minutes
      Equipment: Sliders
      Good for: Total body
      Instructions: Choose five moves below. For each move, complete 50 seconds, followed by 10 seconds of rest. Repeat the entire five-move circuit twice.
      Slider Exercises #1: Alternating Leg Curl

      How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, with your feet placed on sliders. From this position, slide your right leg out until it’s nearly straight, then return to start. Repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: 11 Lat Exercises That Will Totally Sculpt Your Back
      2 Bear Shoulder Tap With Tuck

      How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, lift your left hand up to touch your right shoulder. Return to start. Then repeat on the right side. While bracing your core, extend your legs behind you, until your body forms a straight line from head to feet. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      3 Burpee

      How to: Stand with feet hip-width apart, with sliders under your feet. Drop your body down into a low squat position, with your hands touching the ground. Then slide your feet back, landing in the pushup position. Lower into a pushup, then press back up. Now, repeat the motion backwards: Jump your feet forward to the outside of your hands so you’re in a low squat position, then stand back up. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      4 Cross-Body Mountain Climber

      How to: Get into a pushup position with your arms straight and your body in a straight line from your head to your ankles. Bring your right knee toward the left side of your chest. Return to the starting position and repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
      5 Curtsy Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Keeping your feet in the same position, raise to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      6 Knee Tuck To Pike

      How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Then, keeping your knees straight, bring your feet toward your arms, ending in a pike position. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: The 10-Minute Abs Workout That Will Totally Transform Your Abs
      7 Knee Tuck To Pushup

      How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Complete a pushup, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      8 Lateral Lunge

      How to: Stand with your feet hip-width apart, hands on your hips, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      9 Lateral Lunge With Pulse

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Lift up an inch, then lower back down. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules
      10 Lying Leg Curl

      How to: Lie flat on your back, with your arms at your sides, and heels on top of sliders. Engage your hamstrings, bend your knees, and bring your feet toward your butt. Slowly return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      11 Plank Jack

      How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, making sure your upper body doesn’t move. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: The 11 Best Lower Abs Exercises To Add To Your Routine ASAP
      12 Plank Up-Down

      How to: Get in a plank position, with your shoulders stacked over wrists, and feet placed on sliders. Lower one elbow down to the ground, followed by the other. Then, press your right arm into the ground, followed by your left, to lift your body back to a high plank position. Be sure to keep your torso as still as possible the whole time. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      13 Pushup With Plank Jack

      How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, and lower your body down into a pushup at the same time. Push back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      14 Bear Crawl Tuck

      How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, reach your right hand out, followed by your left until you’re in a full plank position. Then, bend your legs and slide your feet forward, until your knees nearly touch your chest. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      15 Sliding Pushup

      How to: Place your hands about shoulder-width apart on the floor, with sliders underneath. Then extend your legs behind you, so your body should form a straight line from head to heels. Keeping your core tight, slide your hands to the side, and immediately lower your body toward the floor. Press back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      16 Lateral Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, as you push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Keeping your knee bent, slide your right leg back to meet your left. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      17 Reverse Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your left knee bent, bring your right leg to meet it. Slide back, until your knees are 90-degree angles. Push through your left foot to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      18 Twisted Lunge With Tuck

      How to: Get into a lunge position, with sliders under your feet. Then, press your right hand into the ground next to your leg, and twist your body open to the left, with your left hand in the air. Maintaining this position, bring your right leg in to meet the left, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      19 Reverse Lunge With Twist

      How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your hands behind your head, twist your body to the left. Return to centre, then push through your left foot to return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      This article was originally published on www.womenshealthmag.com  More

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      in health and weelbeing

      These Heart-Pumping Cardio Circuit Workouts Are Perfect For When You’re Short On Time

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      Maybe the weather is absolutely brutal outside and you can’t make it to the gym, or maybe you just have a quick 10 minutes to break a sweat in your living room. Either way, the perfect solution is this at-home cardio circuit workout (with video!). In no time at all, you’ll rev your heart rate, and feel damn good about yourself for making it happen.
      By incorporating jumps and explosive moves, you’re building strength using your own body weight – so cardio doubles up as resistance training, which is clutch for building toned muscle and upping endurance.
      To help you get your cardio fix for the day, celebrity fitness trainer and “Revenge Body” star Lacey Stone has you covered. Choose one of the three-move cardio circuit workouts below and get sweating.
      Time: 10 minutes
      Equipment: None
      Good for: Cardio
      Instructions: For each move, do 20 reps, then continue to the next move. Repeat the entire three-move circuit three times total.
      Cardio Circuit Workout 1
      1. Jump And Shuffle

      How to: Start in a squat position, with your hips back and knees in line with your ankles. From here, hop forward as far as you can, and land in the same squat position. Shuffle backwards until you reach your starting point. That’s one rep. Do 20 reps. Immediately move to the next exercise.
      READ MORE: 14 Dumbbell Exercises For Seriously Toned Arms
      2. Lateral Hops

      How to: Stand with both feet flat on the floor. Lift your left knee, and using your right leg for power, leap to the left. Land on your left leg with your right knee raised. As soon as you land, leap back to the starting position. That’s one rep. Do 20 reps. Immediately move to the next exercise.
      3. Wonder Woman

      How to: Start in a standing position, as if you’re setting up to do a jumping jack. Jump your feet out, wider than hip-width apart, and stretch your arms out to the side at the same time. Jump your feet to the centre and cross them, one in front of the other. At the same time, cross your forearms in front of your face. That’s one rep. Continue for 20 reps.
      Repeat the entire circuit three times.
      READ MORE: This At-Home Workout Targets Every Area For A Total-Body Transformation
      Cardio Circuit Workout 2
      1. Wrist To Ankle

      How to: Start in a standing position. Then, raise your right leg in front of you, keeping it straight, as you hop on your left foot. At the same time, swing your left hand in front of your body toward your right ankle. Immediately repeat on the other side. That’s one rep. Do 20 reps. Immediately move to the next exercise.
      2. Star Jump

      How to: Start with both feet together, firmly planted on the ground, with your hips slightly hinged backwards. From here, jump as high as you can and stretch your arms out straight in either direction. Return to start. That’s one rep. Do 20 reps. Immediately move to the next exercise.
      READ MORE: 6 Reasons That Explain Why You’re Constantly Tired
      3. Tuck Jump

      How to: Begin standing with your feet hip-width distance apart. Drop down into a half squat as you prepare your legs to explode. Let your arms drop back behind to assist in the jump. Using your arms to pull, explode up into a high jump, bringing your knees up to your chest in a tuck. Land softly and immediately drop back into the half squat. That’s one rep. Do 20 reps.
      Repeat the entire circuit three times.
      This article was originally published on www.womenshealthmag.com  More

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      in fitness and body

      5 Benefits Of HIIT That Will Have You Literally Jumping For Joy During Your Next Workout

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      Regular aerobic exercise has been shown to boost heart health, keep blood sugar levels in check, and maintain the health of our minds for the long haul. But just as there are a multitude of ways to work out and keep your body (and mind) healthy and strong, there are a trove of different approaches you can take to doing cardio. Enter: HIIT, or high-intensity interval training.
      READ MORE: Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      HIIT’s definition is a heckuva lot more simple than you might think, says Annie Mulgrew, founding instructor for CITYROW and Certified Personal Trainer. “High-intensity interval training is a form of interval training that alternates between short bursts of intense energy or activity followed by minimal rest, ideally until that person is unable to continue,” she explains.
      What Makes A HIIT Workout
      And, as Mulgrew notes, HIIT can be just about anything – from swimming to running to mountain climbers in your apartment to even weight training. The key, she says, is ensuring that the “short burst of energy” is at least 80 percent of your maximum effort (so, 8 on a scale of 10).
      “For HIIT to be effective, your ‘on’ intervals need to be all-out,” she says. Mulgrew also notes that your rest period shouldn’t exceed your active period (try, 20 seconds on and 10 seconds off). That rest period can contain no movement or moderate-effort movement – that part really isn’t important, she says. Those maximum-effort bursts are where the gains are made, Mulgrew reiterates.
      In Mulgrew’s CITYROW classes, for example, that on/off scheme translates to both metres rowed on the rowing machine, as well as resistance training off the rower. “You may find short rowing distance repeats or hip thrusters programmed as 40 seconds on and 20 seconds off,” she says.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      If you’re using weights for your HIIT workout, choose a weight that allows you to complete 10 to 20 reps repeatedly in your “on” periods, Mulgrew recommends. Beginners should aim for no more than 20 minutes of HIIT total. And if you’re a total HIIT nut, keep it no longer than 50 to 60 minutes (so the actual HIIT portion of the workout is around 30 minutes and the warm-up/cool-down roughly 20 minutes). “Going any longer than that would most likely mean you’re not able to maintain the intensity you need in order to achieve the benefits of a HIIT workout,” she says.
      Speaking of benefits, here are five major health perks associated with HIIT, plus, how to maximize your next interval workout.
      1. You’ll burn a boatload of calories – even after you’ve finished working out.
      Although aerobic exercise is a great tool in maintaining your heart health, as far as weight loss tactics go, that steady-state run isn’t the best calorie-burner. And while weight training is typically the most reliable weight loss tactic when it comes to fitness type (remember though, weight loss is achieved through a calorie deficit, which is most easily achieved through diet), if there is one form of cardio that blasts calories, it’s HIIT.
      One 2015 study (of healthy men) that compared calorie burn after 30 minutes of HIIT to other forms of steady-state exercise noted that HIIT burned 25 to 30 percent more calories. Other studies (also on men) have noted that HIIT propels your production of human growth hormone, or HGH, upwards of 450 percent in the 24 hours following a session, increasing overall calorie burn.
      2. They may help you lose fat quicker (especially around the midsection).
      Yep – a study in Journal of Diabetes Research confirmed this. The researchers divided obese, sedentary women into groups: those who partook in a HIIT program and those who did a moderate-intensity (but continuous energy expenditure) routine. The former group achieved similar body composition and aerobic capacity results in half the time.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      3. It doesn’t require doing crazy workout moves.
      One major (assumed) drawback to HIIT, of course, is the notion you need to be flying, flailing, bounding, and sprinting (with a series of complicated tools, no less) in order to achieve a solid workout. But as Mulgrew points out, the hallmark of HIIT lies in exertion, not the modality, so pretty much any form of exercise fits—and that includes the simplest form of cardio there is: walking.
      In one Japanese study, for five months, 700 middle- and older-aged adults engaged in walking intervals (shorter bursts of speed interspersed with periods of rest). At the conclusion of the study, the individuals had noticeably improved endurance and strength.
      4. HIIT keeps your brain in shape.
      Studies have shown that regular HIIT exercise can boost your memory and make you sharper in everyday decision-making. One (potential) reason why, according to Mulgrew: “During a HIIT workout, you have to stay focused,” she explains.
      5. It’s the perfect exercise for that perpetually strapped-for-time person.
      And, what’s more, you don’t have to sweat for very long in order to see results. A 2006 study compared two groups of college men for two weeks: those who did stationary bicycling at a moderate pace for roughly an hour-and-a-half to two hours for three times a week, and those who did six 30-second all-out sprints with four minutes of recovery.
      Surprise, surprise: The HIIT-ers were just as fit (in terms of exercise performance and muscle growth) as those moderate-intensity exercisers by the end of the trial—with far less time invested.
      *This article was originally published on Women’s Health US

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      These Are The 6 Full-Body Home Exercises The Springbok Women’s Vice Captain Swears By

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      New to fitness and not sure where to begin? has your back! Starting a new fitness regime in a gym can be intimidating, but these home exercises are the perfect springboard. Springbok Sevens and Fifteens Women’s Vice Captain Zinhle Ndawonde shares some of the home exercises she does to maintain her strength when she’s not training […] More

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      in fitness and body

      Lose The Winter Weight With This 6-Move Total-Body Workout

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      Lose the winter weight with 2019 Next Fitness Star Nomawothi Bafana’s next-level moves. Her boot camp-style total-body workout will give you full-body definition, just in time for summer. Best part? All these workouts can be done outdoors. Do the moves in order, completing all reps and sets of each exercise before moving to the next. […] More