Posted on May 29 2019
Planks work the deepest parts of your abs, so they really do rock you to your core. And, if one person knows how to up the intensity on a plank, it's The Sculpt Society founder and ACE-certified personal trainer Megan R. Here's her secret: sliders.
"I love a plank, just because it's really a full-body movement, but you're obviously feeling your core the most. I think they're so effective," Megan told us. "Adding a slider to a functional exercise, like a plank, just creates a more advanced exercise, which I love."
In Megan's class, we used two sliders, one on each foot, for multiple variations of planks. But you can opt for socks or a towel if you don't have any sliders on hand. Or if you're working out on carpet, you can use paper plates. Ahead, check out four moves you can do with sliders, straight from Megan. Note: she said to repeat three rounds of these exercises as a quick core circuit.
Oblique Tuck-Ins With Sliders
- Start in a plank position with your hands directly under your shoulders and sliders under the balls of your feet. Your right ankle should be crossing over your left.
- Keeping your core engaged, tuck your knees toward your left elbow, and back out behind you for one crunch.
- Complete a total of eight to 12 reps, and repeat on the other side.
Mountain Climbers With Sliders
- In a plank position with the balls of your feet on sliders, bring your right knee to the inside of your right elbow (toward your chest).
- Then, keeping your core engaged, return the right leg back to plank position. Repeat on the left side for one rep.
- Do eight to 12 reps.
Advanced Mountain Climbers With Sliders
- Start in a traditional plank — shoulders over hands and weight on your toes — with sliders underneath the balls of your feet.
- With your core engaged, bring your right knee forward to the inside of your right elbow, then slide your right foot under your body, and straighten the right leg. Your pelvis will twist a bit to the left, too.
- Bring your right leg back to a tucked position at your chest, and return to your basic plank to complete one rep.
- Do eight to 12 reps on each side.
Pike Ups With Sliders
- Start in a plank position with your hands directly under your shoulders and sliders under the balls of your feet.
- Do not allow your lower back to arch. Keep your feet, pelvis, and shoulders in one long line. On an exhale, pull your abs deeply to your spine and use your abs to fold your body in half, pulling the sliders forward toward your hands as your pelvis moves up in the air.
- Lower yourself back into a plank position, and do not allow your pelvis to sagbelow your shoulders. This is one rep.
- Do eight to 12 reps.