The muscles that make up your core serve the very important purpose of providing
stability for your entire body as it goes about its movements. A strong core lets you
move in any direction and helps you to maintain balance. Using a slideboard to help
strengthen and condition your core muscles with movements that engage the core in
new and fun ways. Try mixing up your next workout with one of these slideboard
exercises for core strength.
Five Slideboard Moves for a Great Core Workout
- Inch Worms
- Skater Squats
- Slideboard Plank with Rotation
- Slideboard Burpees
- Sliding Trunk Flex and Extension
Several of these moves involve sliding your hands across a slide board. To get the most
out of these exercises, check out UltraSlide Slide Mitts for use on your hands.
1. Inch Worms
For a move that will engage your entire core, try doing the inch worm on a
slideboard. Begin by standing on one of the slideboard with your legs straight.
With your hands on the board, walk them out until you are in a plank-like stance.
Drop your hips and lift your chest to assume an upward-facing-dog position
before pushing your rear into the air and sliding your feet to meet your hands.
Stand up and repeat the exercise, keeping your legs as straight as possible in
order to achieve a maximums stretch of your hamstrings.
2. Skater Squats
Skater Squats are a great move to build your stability, working the muscles in
your core and your legs to provide your body with balance. To perform the move,
stand with your feet together on your slideboard. Move into a squat, lowering and
sinking your rear into a posture that resembles a chair pose. Try to avoid leaning
forward heavily or hunching over, and while keeping tension in your core, slide
one leg outward to the side. Maintaining a low squat, plant into your standing leg
to remain stable as the other foot slides. Slide the foot back in and then slide the
other out, shifting your weight and maintaining your balance without standing up.
To keep this move challenging, keep your squat as low as you are able to and
slide your feet slowly through the repetitions.
3. Slideboard Plank with Rotation
Planks are one of the most popular core exercises and for good reason – planks
strengthen your core, improve balance, increase muscle definition, and can even
improve your posture. This slideboard take with a twist takes planks to the next
level! Start in a plank position on the slideboard with a mitt on one hand. Rotate
the hand with the mitt inward, taking care not to lower your hips or lower back as
you do so. Bring the moving arm across your body, sliding it to the other side of
The farther you slide your hand out across the slideboard, the more difficult the
move will be. This move is ideally done with a slow and intentional pace for
4. Slideboard Burpees
Whether you actually like burpees or simply enjoy the multi-muscle workout they
provide, moving this tedious move to a slideboard adds a challenge and will
enhance engagement of the core. Slideboard burpees are also a great, lower
impact alternative to the traditional move.
Standing with your feet together on the slideboard, squat down and place your
hands on the ground off of the slideboard. With your hands placed off the board,
slide your feet backward until you are in a plank position, ensuring your hands
are under your shoulders and your back is straight. Slide your feet back toward
your hands and stand, engaging your glutes and core once upright. Quickly
return down to the ground and slide your feet backward, returning to the plank
position and repeating the “burpee.”
5. Sliding Trunk Flex and Extension
This extra challenging core move has a couple of modifications that can be used
to make it a bit more feasible or, if you can handle it, more difficult! Start by sitting
on a slideboard with your legs out in front of you on the board. Using a prop
(kettlebells, yoga bricks, or parallettes work best), grip your chosen prop with
each hand on either side of the slideboard. Using your arms to lift yourself up,
shoot your legs underneath and behind you, keeping them in contact with the
board for the full length of their slide. While sending your legs behind you, keep
your core tight and straighten your back as much as possible. Return your legs
forward and in front of you, again keeping your feet touching the ground for the
duration of the move.
To make the move easier, use a taller tool for your hands to grip (try flipping yoga
bricks vertical). To make it more difficult, move your legs farther out behind you
during the move.
Each of these core-focused workouts will engage your muscles with new and
challenging movements. With the significant job the core has in providing stability and
balance for your body, keeping the core muscles strong should be a priority for athletes
and amateurs alike.
UltraSlide slideboards have benefited teams, athletes, fitness enthusiasts, and
rehabilitation patients worldwide for more than 25 years. Relied upon by professional
and collegiate strength and conditioning coaches, sports medicine professionals,
leaders in fitness, personal trainers, and home fitness enthusiasts, UltraSlide
slideboards provide fun and challenging lower-body workouts and are highly effective
functional training tools.