Your core muscles play a crucial role in providing stability and balance for your entire body. A strong core enables fluid movement in all directions and helps prevent injuries. Using a slideboard for core training introduces dynamic, low-impact exercises that effectively engage and strengthen your muscles in fun and challenging ways. Add variety to your next workout with these five slideboard exercises designed to enhance core strength.
Five Slideboard Workouts for the Core
- Inch Worms
- Skater Squats
- Slideboard Plank with Rotation
- Slideboard Burpees
- Sliding Trunk Flex and Extension
Several of these exercises involve sliding your hands across the board. To maximize effectiveness, consider using UltraSlide Slide Mitts for enhanced grip and control.
1. Inch Worms
This full-body move fires up your core, shoulders, and hamstrings while improving flexibility.
How to perform:
- Stand at one end of the slideboard with your legs straight.
- Place your hands on the board and walk them forward until you reach a plank position.
- Lower your hips, lift your chest, and extend into an upward-facing-dog pose.
- Engage your core, raise your hips, and slide your feet toward your hands, keeping your legs straight.
- Stand up and repeat, maintaining a smooth, controlled motion.
2. Skater Squats
Skater squats develop core stability and lower body strength, improving balance and coordination.
How to perform:
- Stand with both feet together on the slideboard.
- Lower into a squat, keeping your chest up and your back straight.
- Slide one foot outward while maintaining a low squat position.
- Keep your weight on the standing leg and engage your core for stability.
- Slide the foot back in, then repeat on the other side.
- For added difficulty, hold the squat position lower and slow down the repetitions.
3. Slideboard Plank with Rotation
This advanced core-strengthening variation of the traditional plank enhances rotational stability and control.
How to perform:
- Get into a plank position with a mitt on one hand.
- Slide your hand across your body, keeping your core engaged and hips level.
- Extend as far as possible, then return to the starting position.
- Perform slowly and with control to maximize effectiveness.
4. Slideboard Burpees
A full-body workout that combines cardio with core engagement while reducing impact compared to traditional burpees.
How to perform:
- Stand with both feet together on the slideboard.
- Squat down and place your hands on the ground off the slideboard.
- Slide your feet back into a plank position, keeping your core tight.
- Slide your feet forward to return to the squat position.
- Stand up and repeat the motion quickly for an intense workout.
5. Sliding Trunk Flex and Extension
This move targets deep core muscles, enhancing flexibility, balance, and strength.
How to perform:
- Sit on the slideboard with your legs extended in front of you.
- Place your hands on two stable props (such as kettlebells or yoga blocks) on either side of the board.
- Lift your body and slide your legs backward, keeping them in contact with the board.
- Engage your core and maintain a straight back as you extend your legs behind you.
- Slide your legs forward again, keeping them elevated and controlled throughout the movement.
- Modify as needed: Use taller props for easier execution or extend your legs further behind for a greater challenge.
These core-focused slideboard exercises introduce new movement patterns that strengthen and condition your muscles for better stability, balance, and overall athletic performance. Whether you're an athlete or just looking to improve core strength, adding these slideboard workouts to your routine will keep you challenged and engaged.
For over 25 years, UltraSlide slideboards have been trusted by athletes, trainers, and rehabilitation specialists for their versatile, low-impact, and highly effective training benefits. Get started today and take your core workouts to the next level!
