Gliding discs free your limbs to move smoothly on the floor as your abdominal muscles work to stabilize your body. But your abs don't work in isolation; gliding discs also work your other core muscles, including your back and hips. You can purchase specialized gliding discs or improvise your own with anything from flying discs to paper plates, depending on what kind of surface you're working out on.
Planks
Gliding discs shift easily beneath you, even when weighted, magnifying even the smallest shift in body position and making simple exercises such as planks more challenging. Because you can't comfortably rest your forearms on most gliding discs, you must hold a straight-arm plank position, as if you were in the "up" position of a pushup. You can also plank in the "down" pushup position, hands on the discs, arms bent, chest level with your elbows. Although holding the plank with each hand and foot on its own disc is challenging in and of itself, this basic position also opens the door for even more challenging disc exercises.
Slide-outs
Once you've mastered holding a basic straight-arm plank on sliding discs, use the discs' ease of movement to add extra difficulty. Sink into the "down" pushup position. Hold this position, body flat and level, as you slide one hand or foot disc out to the side, hold briefly, then return to the starting position. Aim to hold each arm or leg in the "out" position for the same amount of time, starting with about five seconds and increasing the hold time as you build strength and endurance.
Side Slides
Your abs and core must work overtime to steady your body against the position shifts during side slides. Assume the "down" pushup position, then slide your right hand a few inches to the right. Slide out your right foot a few inches, too, then keep your body level and flat as you shift your entire body a few inches to the right, then slide your left hand a few inches to the right, followed by your left foot. Continue sliding slowly to the right, one limb at a time, then reverse direction and work your way back to the left, leading with your left arm, then left leg.
Pikes
Begin this exercise in the "up" pushup position, with only your feet on the gliding discs. Keep your spine straight as you lift your hips and slide your straight legs in toward your hands. Keep your shoulders directly over your hands throughout the motion. Inflexible hamstrings or a stiff lower back may limit your range of motion, so bring your feet in as close as you can without rounding your back or bending your knees, then carefully lower back to the starting position. If you can't keep yourself from tilting your pelvis forward and arching your back during this exercise, build more strength with easier exercises before attempting pikes again.
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