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Core Training and More With DIY Gliders

(Please refer to this entry for an updated video tutorial)

There have been a few recent discussions on the forum about possible ab wheel substitutes, particularly those that would be convenient to pack when traveling.  A few members referenced an exercise slide tool that could be used for a variety of movements, including a few that are similar to wheel rollouts.  I am not familiar with the tool, but I did find a commercial model that sells for approximately $35 before shipping.  I’ve never used one so I cannot offer any feedback.

I did however come across what appears to be a similar product.  In the video below, I demonstrate a few exercises with the help of two furniture gliders (also known as sliders).  These gliders are typically used to move furniture.  Each glider is 9.5 inches long and 5.75 inches wide.  I purchased a 4-pack for $10.  I only need two at a time so the cost is $5 per pair.

A snap shot of the package can be seen below.  As you can see, they are reusable and include a convenient gripper pad on the non-sliding side.

Next, you can see all four from the original package.

I shot the video below the same day that I purchased the gliders.  They worked very well on carpet.  I also tried them on a tile floor, but I wasn’t sure if the floor would eventually scratch.  Carpet seems to be a better option.

As for exercise possibilities, there are obviously other options available, but the video shows a few that came to mind.  I found the gliders particularly useful for core work.  Considering the $5 per pair price tag, these are definitely a useful option for home training.

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55 Comments so far

  1. Scott April 14th, 2010 10:13 pm

    Thanks Ross for taking the time to present this. Marketing agents could fill up a gym with specialized equipment to do what you accomplished with two furniture coasters. As always you simplify what appears complex to many.

    Thanks again for all you do on your websites.

    Infinite Intensity student

  2. Milton April 14th, 2010 10:55 pm

    Not only is it Low tech, high effect but it looks extremely fun.
    Thanx for the incredible ideas.


  3. Paul April 15th, 2010 12:51 am

    very cool. Love the low-tech stuff……

  4. Dan April 15th, 2010 1:19 am

    Song? What song is that? Great vid!

  5. Joe April 15th, 2010 2:58 am

    Sure makes the workout high tech too

  6. Nathan April 15th, 2010 3:19 am


  7. Conan April 15th, 2010 5:26 am

    You’re the man, Ross. Hah. Anyways, I don’t have much carpeted floor in my place so I was looking for an alternative. Found this and will probably give it a shot.

  8. Kongchti April 15th, 2010 6:25 am

    Thank you very much for sharing that. Inexpensive, easy to pack, fun and effective. What else ?

  9. David [UK] April 15th, 2010 1:34 pm

    Low-tech, inexpensive, creative, effective. Brilliant work Ross.

    I have been dabbling with very basic floor based calisthenics recently, and have impressed at how great they feel.

  10. litherland April 15th, 2010 5:45 pm

    Ross great video.Cheap & effective workouts,cheers.

  11. Naveen Ramesh April 15th, 2010 6:44 pm

    The Movement on 1:05 – When you move your body from
    behind your arms forward, do you keep the body on the
    same heigth or do you push it a little bit up?


  12. Ab Roller Substitute « A Tribe Called Fit April 16th, 2010 1:13 am

    [...] You can read more about it here on Ross’s blog. [...]

  13. Moritz April 18th, 2010 4:36 pm

    Hi Ross

    Where did you buy the gliders? can’t seem to find them anywhere…

    Thanks for the gret tip!

  14. Ben April 18th, 2010 5:07 pm

    where can i get these in the UK, i cant see anything like this on google

  15. Administrator April 18th, 2010 8:00 pm

    Mortiz – They can be found at almost any hardware store. I saw them at Lowe’s this morning for 9.96. I bought mine at K-mart. They are also at Walmart, Home Depot, Sears, etc.

    Very easy to find. They are commonly used when moving large pieces of furniture.


  16. Rob April 21st, 2010 7:22 pm

    Brilliant idea, love the video too. Ross, top drawer stuff as always

  17. Bill April 25th, 2010 1:14 pm

    This is why I love RossTraining!!

  18. Philip April 27th, 2010 8:08 pm

    Ross Enamait, the man that even makes furniture glides look cool. lol

  19. franco April 29th, 2010 1:31 am

    quisiera saber el nombre de la cancion felicitaciones por el video

  20. franco April 29th, 2010 1:33 am

    name of the song congratulations for the video is great!!

  21. Jerry May 1st, 2010 1:00 am

    I thought, “Huh, what’s he going to do with those things?”
    Answer: Oh, everything. Amazing.

  22. Robert Whitmore May 4th, 2010 12:49 am

    Unreal Ross, I bought a set this morning for 10$,Home Depot ( canada)
    tried some moves and was very impressed! Thanks for your continued ideas and ways to improve core.

  23. Jas May 16th, 2010 11:34 pm

    Just ordered a set from a company in the UK only cost £3 for a set of 4, looking forward to trying them out! Rosstraining at it’s best, innovative and intense!!!


  24. Spring May 20th, 2010 9:49 pm

    Jas what company in the UK? do you have a link please?

  25. Cord the Seeker May 28th, 2010 5:20 am

    All I can seem to find are small round ones – not the nice big oblongs that you are using, Ross.


  26. Administrator May 28th, 2010 11:26 am

    @Cord – Where do you live? USA?

  27. Cord the Seeker May 28th, 2010 4:46 pm

    No, Canada.

    I did just hunt down some that are round and 7″ in diameter, set of 4 for $10 – those ought to work fine. Local store has them in stock, and I’m looking at picking them up this afternoon.

  28. Jas May 30th, 2010 8:34 am

    Hi Cord, here is the link for the gliders, this isn’t the exact link I can’t find it but managed to find the same gliders on Amazon, they’re a hexagon shape but work well, hope this helps;

  29. Cord the Seeker May 31st, 2010 12:26 am

    Yeah, the hexagon ones are the ones I picked up. They work just fine.

  30. Jas May 31st, 2010 12:54 am

    I found the standing rolls (or slides) a lot more difficult than the wheel but that’s another challenge to
    conquer!!!! Thanks Ross

  31. Bill Heron June 21st, 2010 3:32 am

    Sick sequence of exercises. I will definetly be adding this to my arsenal of tools. Keep up the great work brother!

  32. Nick July 3rd, 2010 10:48 pm

    Ross great information as always! Keep rocking. I had a quick question. I have neglected my core for many years and i tried to do these and cant do it so i was thinking if i started out on my knees to build up then move into the real way to do it. Any advice would be welcomed!

    Thanks again!

  33. Administrator July 6th, 2010 12:11 am

    @Nick – Yes, you can certainly start from the knees. Ab wheels can also be used. There are a few DIY wheel posts within the blog (search under the “Training” category).


  34. [...] and the upcoming trip. I’ve been meaning to do that since I tried them in the gym and then read this article. A package of four gliders was $8.68 including [...]

  35. Tim - The Lean Look July 25th, 2010 2:38 am

    I have an ab wheel which I love but these are a great substitute – could even be better haven’t tried them for extended periods yet. Great article thanks!

  36. Pamela August 1st, 2010 4:37 pm

    Wish I saw this before I brought the valslides. ;-)

  37. Naveen September 13th, 2010 11:55 pm


    You can do that with your socks on hte carpet!!!!

  38. Administrator September 14th, 2010 1:14 am

    Not even close ^

  39. Zach September 24th, 2010 11:55 am

    Excellent instructions. I will attempt this and I am useless with anything DIY. I have condifence in your instructions, though!

    Cheers Ross!

  40. Larry September 27th, 2010 1:27 pm

    I just wanted to thank you for your comprehensive fitness education,advise and inspiration you provide on this site and especially within all of your publications. As a result of your practical,functional teachings Ive lost 80 pounds I had gained after a back injury(and life style); but more importantly it helped with the rehabilitaion and strengtheing of my back and entire core that physical therapy alone couldnt do,or wasnt working. At first I combined your teaching and exercises with the things i was doing at physical therapy,but eventualy I was able to drop the P.T. all toghether. I’m now getting in the best shape Ive been in since my football days back in high school and college. If it wasnt for your practical,functional material I probably would have gone back to: “go to the gym,go through the motions putting my time in” expecting to get back into shape. I,as well as most Americans have gotten away from true fitness especially anything that involves “conditioning”. Again thank you.

  41. Blog October 6th, 2010 2:21 pm

    [...] to the ramp so it can be used with the furniture glide pads that were demonstrated before (see here).  The glide pads do not slide on the rubber matted floor.  The carpet ramp allows me to use [...]

  42. Joel Crawford October 9th, 2010 9:57 pm

    I have not had a chance to go out and buy the Gliders because the hardware stores are all closed today.
    Although I tried this with paper plates I had sitting around the house and they seem to work pretty well.

  43. amy October 11th, 2010 11:05 am

    couldn’t wait to go out and get these, so I cut a cereal box in half used the printed side on the carpet, works like a charm

  44. William October 18th, 2010 2:44 pm

    Great vid Ross, went out and bought these today. Could you tell me what the name of the song?

  45. Faisal October 29th, 2010 2:42 am

    Is there anywhere I can buy this in the UK, Bham?I am itching to try them and add them to my circuit:)

  46. [...] the whole article on how to get and use the DIY gliders in Ross Training website // [...]

  47. Blog November 11th, 2010 12:08 am

    [...] this year, I created a video that featured an inexpensive pair of furniture glide pads (original entry).  The gliders came in a 4-pack that cost approximately $10.  It’s been 7 months since I [...]

  48. Blog December 13th, 2010 10:16 pm

    [...] Core Training With DIY Gliders [...]

  49. Bob May 3rd, 2011 3:11 pm
  50. Core Workout October 4th, 2011 2:51 pm

    cool! I’m always looking for new opinions on exercise equipment!

  51. premium website hosting April 2nd, 2012 3:58 am

    Cool. I think this low-tech stuff is very useful. This is really an amazing idea. Love what are you doing. Thanks for the share.

  52. reliable web site hosting July 17th, 2012 4:38 am

    WOW cool! I’m searching this a long time, but can’t find it in my country. Can you suggest me where can I buy it in Europe?

  53. Peter sutton August 13th, 2012 9:10 am

    Hi I am deaf ok and how can I buying it and slider exercise
    how much cost it please
    I cant find visa card and need buying it
    let me know
    from peter
    ps where can I buy it in England or Europe

  54. salvatore August 31st, 2013 8:10 am

    hello let me know where I can buy sliders with shipping Italy

  55. admin September 1st, 2013 4:39 am

    @salvatore – check this link for info (and the comments within) –

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