This week we continue our series of “gliding” exercises. This type of low-impact exercise is beneficial to overall fitness and for building strength and also helps us avoid injuries. These specific exercises also require little to no equipment, making them great for when you’re unable to get to a gym or don’t have much equipment at home.
These are exercises done while having towels, socks, or other item to help your feet glide on the floor. For those exercising on a carpeted surface, you can use fitness sliders (shown below). Exercises done in this manner challenge the transverse abdominis- muscles deep in your core that wrap around your spine. Working these muscles helps improve stability which is important for fitness as well as everyday activities.
For this week’s exercise, you’ll need one slider (or washcloth).
- Lay on your back, with your legs bent, making your lower legs perpendicular to the floor.
- Position one of the sliders under one of your feet.
- Have your hands at your sides, palms down. During the exercise, do not push down with your arms, they’re just there for stability.
- Raise your hips off the ground, moving into a bridge position- get as close as you can to having your knees, hips, and stomach aligned.
- Move the foot with the slider underneath away from you, then slide it back into the starting position. The goal is to maintain your hips steady, raised in the bridge position while you do this.
- This isn’t easy! You’ll notice in the video that my movement isn’t very smooth- practice makes perfect. If you are struggling to hold yourself up while you glide your foot out, cut back on the reps and work on perfecting the movement before increasing the reps.
- Continue sliding the same foot away, then back to the starting position, working towards 10-12 reps. Complete 2-3 sets with each leg.
Please speak to your provider before starting any new exercise regimen.