Tabata workouts are quickly becoming a favorite of mine, and sliders are also becoming a favorite piece of exercise equipment, particularly for targeting the abdominals. All of these moves will require you to really focus on your abs to do the majority of the work. It's a Tabata style workout, too, so I want you to try to give it your all during every round of 20 seconds. "Giving it your all" here doesn't mean going fast, either. I mean really focus on your breath and engage your abs with each move. So, with the exception of the mountain climbers, the slower you go, the better. Ready to get started?
Abs & Obliques Slider Tabata Workout
What You'll Need: a set of sliders or furniture moving pads. If you don't have either of those, a sturdy plastic plate or paper plate will work. (Don't use ceramic or glass plates here! They could break right in your hand and cause some serious injuries.)
What You'll Do: you're doing every move for 8 rounds of 20 seconds of work, followed by 10 seconds of rest. Each 8-round Tabata = 4 minutes, so you should be done in about 25-30 minutes with breaks.
Mountain Climbers - start in a plank position with the sliders underneath your feet. From here, quickly alternate sliding your feet up bringing your knees to your chest. Maintain proper spinal alignment here, and focus on engaging your abs as you bring your knees in.
Heel Slide Crunches - start in a reverse plank position with the sliders under your heels, hips raised as much as possible and legs straight. Keeping your legs as straight as you can, slowly draw your hips back past your hands, focusing on using your lower abdominals to do the work. Reverse the movement, pushing your legs back out to the plank position.
Alternating Knee-to-Elbow Push Ups - start in a push up position with the sliders under your toes. Go down into a push up and slide your left leg out to the side, bringing your knee to meet your elbow. Push back up, sliding that leg back to starting position. Do another push up, and slide the other leg out to the side. Keep alternating which leg slides with each push up.
Side Plank Tucks - start in a low side plank position with your feet stacked on one slider, hips raised to keep the spine aligned, elbow in line with your shoulder. From here, draw your knees into your chest keeping your hips raised the entire time. Extend them back out. Keep going on one side for the full 20 seconds, and switch sides with each round. Trainer Tip: to make this move slightly easier, use two sliders and place the top foot in front, bottom foot behind.
Sliding Pike Ups - start in a plank position with the sliders under your toes. From here, keeping your legs as straight as you can and arms planted, slide up into a pike position, drawing your feet towards your hands. Focus on using your abdominals to do the work.
Kneeling Plank Slides w/ Push Up - start in a kneeling plank with the sliders under your hands. From here, slide your hands out straight in front of you until you're hovering just over the floor (but not touching!). Hold that position for a few seconds, engaging your abs and shoulders to keep your body elevated. Once held, lower your body all the way to the floor, then slide your hands out wide and around so they're under your shoulders ready to push back up to plank. Push back up to plank position and repeat.
There you have it! I hope you enjoyed the workout today! Now onto the fun part....
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Readers: chat with me! Have you ever used sliders for a workout before? What are some of your favorite moves to do with them? If you don't have actual sliders, would you use furniture slider pads for your workout at home? What are some of your favorite athletic wear trends for spring and summer this year?
Disclaimer: I was not compensated to write this post, however this post contains affiliate links which means if you decide to make a purchase, I receive a teensy bit of compensation. Thank you for supporting the brands who support the blog!