How to Use Glider Discs for a Killer Home Workout

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Using Glider Discs for Home-Based Workouts

Glider Discs Header Image
Amanda Stockwell/Robin M. Gillespie

Glider discs are lightweight, inexpensive pieces of fitness equipment that can enhance practically any workout routine. Costing less than $20, they're about the shape and size of paper plates, making them easily transportable - perfect for squeezing in a quick workout while traveling or at the office.

Glider discs are designed to slide smoothly across the floor without catching, so when placed under your hands or feet during exercise, you can perform movements with a glide or slide. For instance, rather than stepping forward to do a traditional lunge, you could slide your foot across the floor to perform a variation of the exercise.

Like some other fitness equipment, including slideboards and suspension trainers, glider discs require greater balance, coordination and core engagement to control each movement. The result is a challenging, full-body workout that builds mind-body awareness while enhancing total fitness.

Even if you don't have glider discs on hand, try this workout on your own by using two paper plates. Simply follow the instructions as shown.

About the Author and Photographer, Robin M. Gillespie & Amanda Stockwell

Photos were taken by Amanda Stockwell at Allongée Studios and Cafe in Philadelphia, PA. Robin M. Gillespie is a NASM certified Personal Trainer, Corrective Exercise Specialist and Fitness Director at Everett Medical in Avondale, PA. Robin is wearing a modern day fanny pack by Hips-Sister.

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Lateral Slide with Cross Body Reach

Lateral Slide with Cross-Body Reach Glider Discs
Amanda Stockwell/Robin M. Gillespie

  • Stand with your feet close together, your left foot on the disc, your arms by your side. Slide your left foot out to side and lift your arms to shoulder height.
  • Reach across your body to your left foot, then slide back to the starting position.
  • Repeat 15 times then switch sides.

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Knee Hug with Reverse Lunge

Knee Hug with Reverse Lunge Glider Discs
Amanda Stockwell/Robin M. Gillespie

  • Stand with your right foot on the disc, feet hip-width apart. Draw your left knee in toward your body, then return your foot to the floor.
  • Slide your right foot backward as you bend your left knee.
  • Repeat 15 times then switch sides.

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Sliding Downward Dog

Sliding Downward Dog Glider Discs
Amanda Stockwell/Robin M. Gillespie

  • Start in a pushup position, your right hand on the disc.
  • Engage your core muscles as you slide the disc backward and across your body toward your left foot.
  • Return to the starting position.
  • Repeat 15 times before switching sides.

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Sliding Lunges Two Ways

Lunges Two Ways Glider Discs
Amanda Stockwell/Robin M. Gillespie

  • Stand with your right foot on the disc. Slide your right leg out to the side, bending your left knee, and reach toward the floor with your right hand.
  • Slide back to start.
  • Slide your right leg backward, bending your left knee and reaching your right hand toward the floor.
  • Repeat 15 times before switching sides.

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Pushup With Push Out

Pushup with Push Out Glider Discs
Amanda Stockwell/Robin M. Gillespie

  • Begin in a pushup position, each hand on a disc. Do a pushup, then move the left disc out to the side with your left hand.
  • Do another pushup and move the right disc out to the side with your right hand.
  • Complete 10 repetitions.

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Cross Studio Skiing

Cross Country Ski Glider Discs
Amanda Stockwell/Robin M. Gillespie

Ramp up your heart rate with this cardiovascular interval.

  • Begin in a lunge position, each foot on a disc.
  • Quickly change your legs' positioning - sliding one forward and the other back - keeping both knees bent and your torso upright.
  • Continue sliding feet back and forth for 30 to 60 seconds.

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Sliding Push up

Sliding Pushup Glider Discs
Amanda Stockwell/Robin M. Gillespie

  • Begin in a pushup position, both feet on a disc.
  • Engage your core as you bend both knees and slide your feet in toward your torso.
  • Slide your feet back to start.
  • Repeat 10 to 20 times.

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Studio Skater

Studio Skater Glider Discs
Amanda Stockwell/Robin M. Gillespie

Ramp up your heart rate with this cardiovascular interval.

  • Begin with both feet on discs. Lean forward from your hips as you slide your left leg out to the side, bending your right knee.
  • Quickly change sides, drawing your left leg back to center as you slide your right leg out to the side, bending your left knee.
  • Repeat for 30 to 60 seconds.

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Sliding Spinal Extension

Sliding Spinal Extension Glider Discs
Amanda Stockwell/Robin M. Gillespie

  • Begin face down on a mat, your hands each on a disc.
  • Lift your chest and shoulders away from the floor as you push the discs in front of you, then out to the sides and back, as if you were doing a giant breaststroke. Make sure you're engaging your abs and retracting your shoulder blades.
  • Repeat 15 times.

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