Prep: 1. Get into kneeling position with your toes curled under. Allow at least 6 inches distance between your knees.

2. Place both hands on each core slider and slightly slide forward but keep your form straight. This will be your starting position.

Exercise:

1. Contract your hips and abs, then slowly slide your hands forward one inch at a time, and try to push the distance to the limit that your hands can support your bodyweight.
2. Slide back to starting position and repeat.
3. Do each rep and go further until you find your maximum distance. Be sure you avoid arching your back so your body remains straight as you pull in back to the starting position.
4. Repeat the movements 8 to 12 times, or according to your level.

Prep:

1. Get into plank position with your feet on the core sliders, 6 to 8 inches apart. Your toes should be curled under. Your hands should be in push-up position. This will be your starting position.

Exercise:

1. Starting with your right foot, flick your foot back so that your sole is turned to the sky. Return to starting position. Repeat this movement 8 to 12 times or more.
2. Switch to your left foot and do the same movement as described in step 1, then alternate between two feet. You should feel a contraction on the back of your legs and your quads.

Prep:

1. Stand straight hip-width apart with your right foot on the core slider. Keep your hands to your side to help you maintain your balance.

Exercise:

1. Slowly slide your right foot to the right while keeping your weight on your stationary leg.
2. Slowly bend your knee as you extend your right foot. Make sure your toes are pointing forward.
3. Your arms can be on your hips or clasped in front of your chest to keep your balance while doing the movements. Return to the starting position.
4. Repeat 8 to 12 times, or according to your level and then switch legs.

Prep:

1. Lie down on the floor with your heels on each slider. Place your hands at the back of your head and clasp your fingers to lock them. This is the starting position*.

**You can perform an easier version of this exercise by not laying down completely, as shown in the beginning of the video.

Exercise:

1. Lift your upper body off the floor and slowly bend your knees as you pull your chest and thigh close to form an imaginary V-shape.
2. Your heel should pull in the sliders as you raise your thighs.
3. Slowly return to starting position. Repeat the movements 8 to 12 times, or according to your level.

Prep:

1. Lie down on the floor with your arms stretched out. Palms should be turned downwards, with a core slider on each hand. This is your starting position.

Exercise:

1. Do a slow sit up by pulling your hands into your sides while bending your knees towards your chest.
2. Return to the starting position and repeat 15 times for a full workout.

Prep:

1. Get into a push up position with your toes curled under. Allow at least 6 inches distance between your knees.
2. Place hands on each core slider and slide forward until your thighs, hips and torso create a diagonal line with your bodyweight supported by your hands. This will be your starting position.

Exercise:

1. Slide your left arm forward while putting most of your weight on your right arm. Hold for a few seconds and return to starting position.
2. Repeat the movements 8 to 12 times or according to your level then switch arms.

Prep:

1. Lie on your stomach. With one hand on each core slider, slowly slide your hands forward stretching your arms. This is your starting position.

Exercise:

1. Starting in this position, lift your upper body back and slide your hands to your sides.
2. Slowly get back to the starting position and repeat movements 8 to 12 times, or according to your level.

Prep:

1. Get into a push up position with your toes curled under. Allow at least 6 inches distance between your knees.
2. Place hands on each core slider and slide forward until your thighs, hips and torso creates a diagonal line with your bodyweight supported by your hands. This will be your starting position.

Exercise:

1. Slowly slide one hand in front of you while the other hand supports your body weight.
2. Create a circle with the moving hand while your body is still in plank, then return to starting position.
3. Repeat 8 to 12 times, or according to your level then switch hands.

Prep:

1. Get into a standard plank with your feet curled under. Let your forearms support your upper body. Allow at least 6 inches distance between your knees.
2. Both core sliders should be on each foot. This will be your starting position.

Exercise:

1. Crawl up using your forearms by pulling your body forward while dragging your feet and the sliders.
2. Repeat the movements 8 to 12 times, or according to your level.

Prep:

1. Lie on your back, both arms on your sides.
2. The soles of your feet should be together. Let your knees drop to both sides. This will be your starting position.

Exercise:

1. Squeeze your glutes and slightly lift them from the ground.
2. Slide your feet away from your body extending them according to your limit. Keep your arms on your sides.
3. Slowly pull them together back to starting position while squeezing your glutes.
4. Repeat these movements 8 to 12 times or according to your level.

Prep:

1. Stand straight hip-width apart with your one foot on a core slider. Place your hands on your sides to help you maintain your balance.

Exercise:

1. Using the foot with the core slider, slide the leg behind the stationary leg, bending both knees. As you cross your back knee, try to get your knees near to the floor. Hold this position for a few seconds.
2. Slowly bring the moving foot back to starting position. Repeat 8 to 12 times or according to your level then switch foot.

Prep:

1. Get into a standard plank with your feet curled under. Let your forearms support your upper body. Place the core sliders under each elbows. This will be your starting position.
2. Allow a distance between your feet not more than 12 inches for better balance.

Exercise:

1. Move your right arm forward followed by your left arm and return back to the starting position by gliding your right arm then left arm.
2. Keep your feet steady and your body straight while gliding. Repeat 8 to 12 times or according to your level.
3. Should you want a more intense movement, lower one knee while maintaining your body in a straight line while doing the steps.

Prep:

1. Get into a kneeling position with the core sliders under each knee. Allow ample distance between your knees to support your body while in this position. Keep your upper body steady while doing the routine.

Exercise:

1. Slowly slide each knee from the center out. Ensure to keep your balance and control your movement.
2. Slide each knee as further as you possible can and pause. While maintaining your balance, slowly move your knees in until you reach the starting position. Repeat 8 to 12 times or according to your level.

Prep:

1. Get into a standard plank position with your toes on top each core slider and arms right under your shoulders.

Exercise:

1. Shifting from your lower abs, slowly pull your knees under your chest.
2. Slowly shift back to the starting position keeping in mind not to let your hips sag and maintain the alignment of your body. Repeat 8 to 12 times or according to your level.

Prep:

1. Get yourself in standard plank position with your arms right under your shoulders allowing your arms enough room to move a full extension.
2. With a slider under each foot, allow ample distance between both feet to maintain balance.

Exercise:

1. With your head and spine aligned, slide the right foot right in front of the left foot. Slowly extend the right foot to the left until you feel your hips rotate and reach the maximum extension. Slowly, slide your right foot back to the starting position.
2. Keep in mind to keep your balance and take each movement slowly or according to your limits. Repeat 8 to 12 times or according to your level then switch foot.
    

Prep:

1. Start on all fours, with a core slider under each foot. Curl your toes under. This will be your starting position.

Exercise:

1. Slowly lift your glutes to the sky, bending on your hips. Pull your feet as close to your hands as possible, trying not to bend your knees and elbows if possible.
2. With your arms supporting your upper body, slowly slide your feet back until you return to starting position. Repeat 8 to 12 times or according to your level.

Prep:

1. Start with a plank position. With a core slider on each foot, curl your toes under. This will be your starting position.

Exercise:

1. Slowly slide your legs apart to about 6 to 12 inches and keep your body straight through this movement.
2. Pull your legs back to the starting position and repeat 8 to 12 times or according to your level.

Prep:

1. Stand straight with your hands freely hanging on the sides or on your hips.
2. Place one foot on top of a core slider. This will be your starting position.

Exercise:

1. With a core slider under one foot, slowly slide this foot back, allowing your hips and knees to lower your body into a kneeling position without letting your knees touch the floor.
2. After a brief pause, slowly slide your moving leg to the front stretching your legs until you return to the starting position. Repeat 8 to 12 times or according to your level then switch legs.

Prep:

1. Get into a standard plank with your palms down and your feet curled under. Under each foot, place a core slider.
2. Keep your body straight from shin, hips and chest while your arms support your upper body. This will be your starting position.

Exercise:

1. With a core slider under each foot, start pulling one leg up so that your knees bend close to your chest and your thighs are parallel to your torso. Keep your body weight on your arms. Slide this leg back to starting position.
2. While sliding the first leg back, simultaneously repeat the same movement with the other leg.
3. Repeat this movement alternating between two legs for another 12-20 times.
4. Be careful not to let your knees touch the floor.

Prep:

1. Get into pushup position with your hands on sliders. Your upper body should be supported by your arms.
2. Your feet should be curled under. Your body should be aligned with your hips and chest. This will be your starting position*.

**You can perform an easier version of this exercise by having your knees on the floor, as shown in the video.

Exercise:

1. Slowly slide one hand out and create a straight arm while bending your elbows lowering your chest to the floor.
2. Return to starting position and slide the other hand. Repeat 8 to 12 times alternately or according to your level.

Prep:

1. Get into pushup position with a foot on each slider. Your upper body should be supported by your arms. Your feet should be curled under. Your body should be aligned with your hips and chest. This will be your starting position.

Exercise:

1. In this position, walk your hands to go 10 yards forward while dragging your feet and then walk backwards.
2. If limited with a space, you may walk backward and forward in place repeatedly.

Prep:

1. Get into pushup position with a slider under each hand. This will be your starting position.

Exercise:

1. Slowly slide and stretch your right arm to your right side, bending your left elbow and lowering your chest to the floor.
2. Pull back your right arm to the starting position and straighten your left arm.
3. Repeat the same movement with your left arm, then alternate movement between each arm. Repeat 8 to 12 times or according to your level.

Prep:

1. Lie on your back, with a core slider under each heel. This will be your starting position.

Exercise:

1. Bend your left knee and rest your left foot flat on the floor. Raise your hips but keep your right heel glued to the floor.
2. Slowly pull your right leg and bend your right knee until it aligns with your left knee.
3. Slide your left heel back to starting position, extending your legs so your left heel stays on the floor.
4. Alternate this movement 8 to 12 more times or according to your level.

Prep:

1. Start in a push up position and with a core slider under each foot.

Exercise:

1. Twist your body to the right, lift your right hand to the sky, and slide your right foot to the right side, while the left foot provides support.
2. Return to starting position then switch sides. Repeat and do 15 reps.

• Always perform general warm-up activities prior to performing Limm Core Sliders exercises. Stretching your legs and arms for at least 1 minute is an easy way to do that. If you are looking for great stretches, check out this list..

• Complete 1-3 sets of 8-12 repetitions of each exercise selected. Take short breaks of 10s between each exercise set and a long break of 60s between different exercises.

• Include proper cool-down activities with your core exercises program.