Low-fiction exercise equipment such as the Valslide ($29.95/pair), or even your basic furniture mover sliding discs (found at $10.00 for a large pack) can be a great way to add a challenging progression to your current exercise routine!
By decreasing the contact friction with the ground, the discs create an unstable surface which requires greater control and coordination of movements.
The following are a few exercises using the sliding discs that can integrate strength, stability, and flexibility into your routine:
With both feet placed on a sliding disc, start in a push-up position, draw one knee to the chest, while the opposite leg remains in its starting position. As you return the moving leg back to its starting position, simultaneously draw the opposite leg to the chest. Repeat for a smooth reciprocating motion.
With both feet on a sliding disc, begin in the push-up position. Keeping your legs straight, draw your legs inward toward your hands without bending your knees and pushing your buttocks in the air. Slowly return back to the push-up position and repeat.
Single- Arm Slides
With both arms on a sliding disc, began in the push-up position. Slowly reach forward with one discs while stabilizing with the opposite arm. Slowly return the moving disc to t he starting position and repeat with opposite side.
This is a progression of the single-arm slides described above. With both arms on a sliding disc, begin in the push-up position. With one arm, make a small clock-wise circle. After completing the circle, make a small counter-clock-wise circle. Repeat with the opposite arm. To make the exercise more challenging make the circles larger.
Standing with one foot on a sliding disc, begin in athletic position with knees slightly bent, and lunge toward the side with the sliding disc. Slowly, return to starting position with knees bent.
Standing with one foot on a sliding disc, begin in athletic position with knees slightly bent and reach back with leg on the sliding disc. Return back to the start position.
*Bonus Tip: If you are looking to save on money, consider using the top side of a plastic Frisbee to get the same low-friction affect!
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