Core Training and More With DIY Gliders
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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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.
Scott
Infinite Intensity student
Not only is it Low tech, high effect but it looks extremely fun.
Thanx for the incredible ideas.
Milton
very cool. Love the low-tech stuff……
Song? What song is that? Great vid!
Sure makes the workout high tech too
Brilliant.
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.
https://www.thesimtecstore.com/index.asp?PageAction=VIEWPROD&ProdID=36
Thank you very much for sharing that. Inexpensive, easy to pack, fun and effective. What else ?
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.
Ross great video.Cheap & effective workouts,cheers.
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?
Naveen
[...] You can read more about it here on Ross’s blog. [...]
Hi Ross
Where did you buy the gliders? can’t seem to find them anywhere…
Thanks for the gret tip!
where can i get these in the UK, i cant see anything like this on google
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.
Ross
Brilliant idea, love the video too. Ross, top drawer stuff as always
This is why I love RossTraining!!
Brilliant.
Ross Enamait, the man that even makes furniture glides look cool. lol
quisiera saber el nombre de la cancion felicitaciones por el video
name of the song congratulations for the video is great!!
I thought, “Huh, what’s he going to do with those things?”
Answer: Oh, everything. Amazing.
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.
Regards
Robt
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!!!
Jas
Jas what company in the UK? do you have a link please?
All I can seem to find are small round ones – not the nice big oblongs that you are using, Ross.
Argh.
@Cord – Where do you live? USA?
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.
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;
http://www.amazon.co.uk/gp/aw/d.html/ref=mp_s_a_2?qid=1275208229&a=B002SAJRGS&sr=8-2
Yeah, the hexagon ones are the ones I picked up. They work just fine.
I found the standing rolls (or slides) a lot more difficult than the wheel but that’s another challenge to
conquer!!!! Thanks Ross
Sick sequence of exercises. I will definetly be adding this to my arsenal of tools. Keep up the great work brother!
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!
@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).
Ross
[...] 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 [...]
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!
Wish I saw this before I brought the valslides.