In the world of fitness, the gliding disc, or sliding board, has emerged as a versatile tool for both beginners and seasoned athletes alike. Its unique design allows for a wide range of exercises that target various muscle groups, improving stability, balance, and cardio-respiratory fitness. Here, we present five of the best gliding disc workouts, highlighting their forms and the benefits they offer.

What is a Gliding Disc?

A gliding disc is a piece of equipment used in fitness training to add an unstable element and challenge the body’s balance and stability. It typically consists of a flat, circular, or oblong-shaped platform made of plastic, rubber, or other durable materials. The bottom of the disc is often textured or has a smooth surface that allows it to slide easily on the floor or a dedicated gliding mat.

By performing exercises on a gliding disc, you engage your core muscles to maintain stability and balance, which helps to strengthen your core, improve your balance, and enhance your overall fitness level. The unstable nature of the gliding disc also forces your body to work harder to maintain proper form and alignment, which can result in better muscle engagement and improved results.

Why are Gliding Discs Important?

Gliding discs are important for a variety of reasons, ranging from their role in recreational activities to their impact on sports and even their contribution to environmental sustainability. Here are several reasons why gliding discs hold significance:

1. Enhanced Core Strength

The unstable nature of a gliding disc requires you to engage your core muscles to maintain balance and stability. This constant engagement helps to strengthen your core, which is essential for overall fitness and athletic performance.

2. Improved Balance and Coordination

Performing exercises on a gliding disc challenges your balance and coordination. As you move and slide, your body has to constantly adjust to maintain stability. This helps to improve your balance and coordination, making you more agile and stable in your daily life and sports.

3. Increased Workout Intensity

By adding an unstable element to your exercises, gliding discs make your workouts more challenging. Your body has to work harder to maintain proper form and alignment, resulting in increased muscle engagement and workout intensity. This can lead to better results and faster progress in your fitness goals.

4. Versatility

Gliding discs are versatile pieces of equipment that can be used for a wide range of exercises. You can perform basic bodyweight exercises like push-ups and squats, as well as more complex movements like sliding lunges and mountain climbers. The discs can also be combined with other fitness tools, such as dumbbells or resistance band, to create even more diverse workout routines.

5. Convenience and Portability

Gliding discs are typically lightweight and easy to transport, making them convenient for home use or for taking to the gym or outdoors. You can store them away easily when not in use, and they require minimal setup time before you can start your workout.

Benefits of Gliding discs

The benefits of using Gliding Discs for exercise can be summarized as follows:

1. Build muscle

Gliding Discs provide an unstable environment, requiring the body to rely more on core muscle groups to maintain balance and stability while performing various exercises. This continuous engagement of the core muscles helps strengthen key muscle groups such as the abdominals, back, hips, and legs.
Combined with techniques such as drop sets, the use of sliding discs can further stimulate target muscle groups, promoting muscle growth and strength gains.

2. Burn fat

Gliding Disc exercises are full-body workouts that effectively increase heart rate and metabolic rate, leading to increased fat burning.
Forms of exercise like Gliding Tone indoor sliding dance specifically mention that dancing for sixty minutes can burn up to 500 calories, which is highly beneficial for reducing body fat and shaping muscle lines.

3. Build strength

Due to the instability of the gliding disc, the body requires more strength to maintain stability and complete movements. This helps enhance overall strength and endurance, improving the body’s overall athletic performance.
By incorporating gliding discs into various challenging and diverse exercises, significant improvements in strength, balance, and coordination can be achieved.

5 Best Gliding Disc Workouts

There are numerous exercise methods using a gliding disc. Here are 5 of the best Gliding Disc (sliding board) workout routines:

1. Gliding Mountain Climber

Objective: Strengthen the core and improve cardiovascular fitness.

How to Perform:
– Start in a high plank position with a gliding disc in front of you.
– Jump your feet in towards your hands, then quickly jump back to the starting position.
– As you jump back, slide the disc forward with your hand.
– Repeat for 30 seconds to 1 minute.

2. Slider Knee Tucks

Objective: Work on the core and lower abdominal muscles.

How to Perform:
– Place the gliding disc on a smooth surface and get into a plank position with your hands on the disc.
– Pull your knees towards your chest one at a time, sliding the disc back and forth.
– Keep your core engaged and maintain a straight line from head to heels.
– Perform for 10-15 reps on each side.

3. Slider Push-ups

Objective: Enhance upper body strength and improve balance.

How to Perform:
– Place the gliding disc under one hand and perform a standard push-up.
– As you lower your body, slide the disc out to the side, and then bring it back as you push up.
– Alternate sides with each rep for a total of 10-15 reps per side.

4. Lateral Lunge

Objective: Target the leg muscles and improve hip mobility.

How to Perform:
– Stand with your feet shoulder-width apart, holding the gliding disc vertically in front of you.
– Step out to the side into a lateral lunge, lowering your hips until they are parallel to the ground.
– As you lunge, slide the disc down and then back up as you return to the starting position.
– Perform 10-12 reps on each side.

5. Hamstring Curl

Objective: Strengthen the hamstrings and improve lower back stability.

How to Perform:
– Lie on your back with your feet flat on the ground and the gliding disc under your heels.
– Hold onto a sturdy object or the floor with your hands to maintain stability.
– Curl your heels towards your glutes, sliding the disc up your legs.
– Lower your legs back down, sliding the disc away, and repeat for 10-15 reps.

In conclusion, the gliding disc is a fantastic addition to any fitness routine. The five workouts mentioned above not only provide a comprehensive workout for your entire body, but they also challenge your balance and stability. From the Gliding Mountain Climber that works your core and legs to the Hamstring Curl that targets your hamstrings and improves balance, each exercise offers unique benefits. Incorporating these gliding disc workouts into your routine will undoubtedly lead to improved fitness, strength, and overall well-being. Remember to maintain proper form and adjust the intensity to suit your fitness level to ensure maximum effectiveness and avoid injury.

Please contact us