Yes, no-equipment sessions are great and convenient, but sometimes adding fitness accessories into the rotation is what can motivate you for your next workout. Like “yay, I get to change it up and use my bands tomorrow,” or in today’s case, sliders/gliders/discs (whatever you want to call them). Funny story: Kim recently posted about the discs (see photo below) calling them, “evil.” LOL.
With the help of American Ballet Theatre ballerina Kathryn Boren, we’re sharing five moves you can do at home using the discs. Each exercise requires less than five minutes and will tone your core and legs. Ya ready?
Learn the sequence and how to do each move in the video below.
The routine:
Second Position Slides
Oblique Slides
Lateral Lunge Slides
Knee Tucks
Bridge Hamstring Curls
The Move: Second Position Slides
How to: Stand with feet together in parallel with a slider under one foot. Press that foot into the floor as you rotate the hips and slide into a second position grand plié. Use the inner thighs to bring that leg back to parallel.
The Move: Oblique Slides
How: In a high plank position with a slider under each foot, slide the right leg to the side and bring it up as high as you can control without sacrificing a flat back. Slide it back to plank and repeat with the other side.
The Move: Lateral Lunge Slides
How to: Stand with feet together in parallel and a slider under one foot. Keep the feet parallel as you slide the leg to the side in a lateral lunge. Sit deep in the plié of the supporting leg and send your hips back, chest up. Use the inner thighs to bring that leg back to parallel.
The Move: Knee Tucks
How to: In a high plank position, place a slider underneath each foot. Bring both knees toward the chest into a knee tuck and slide them back to a plank position.
The Move: Bridge Hamstring Curls
How to: Starting on your back with a slider under each foot, lift your hips up into a bridge. Keeping your hips held high, slide both legs away from your body until you reach your full extension. From there, slide the heels back toward your booty and return to bridge. Keep your hips up for the whole exercise.
Kathryn Boren is a professional ballerina with American Ballet Theatre (ABT) and an NASM-certified personal trainer. Her ballet training began at the age of three in her hometown of Dallas, Texas. After training at the prestigious Jacqueline Kennedy Onassis School of ABT, she performed with ABT II, Staatsballett Berlin, and Boston Ballet. She joined ABT in 2015 and has had an exemplary career there thus far. In 2018, she became an NASM-certified personal trainer and has made a remarkable name for herself in the dance and fitness world. Kathryn’s training regimen is focused on stability, balance, core strength, and stamina. Crucial attributes for rigorous ballet or athletic training.
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