How to use the sliding disc ？

Author：DEEPDate：2020-10-13

Since the limbs are not fixed when using a disc, you need to lock your abdomen more tightly to prevent waist injuries.You need to maintain a sense of core control all the time when you exercise.Ribs should not be everted out, the waist should not be accommodated.

1. knee tuck

Now place your body on the floor in a plank position with your elbows straight.Step on the sliding plate with both feet.

Then tighten the core and use hip strength to pull the legs back and keep the back level.

Then use your hips to straighten your legs.

Do this repeatedly for 3 sets, 10 times each set.

2 bridge with legs slide

Lie on your back like a hip bridge with your feet on a sliding disc.

Tighten the core, using the strength of the hips, slowly straighten the knees and lower the hips until the legs are straight but the hips do not touch the ground.

Then use the hip force, raise the hip and bend the knees until the hip bridge appears again.

Do this repeatedly for 3 sets, 10 times each.

3 side lunge

Step on the sliding plate with one foot, hold hands, knees slightly bent, hips slightly tilted, core in.

Move your weight down and step out on the sliding plate until your knees are straight.Keep your pelvis level and your back straight.

Then use the side hip force to pull the leg back and move the weight up.

Do the same with the other leg.Do 3 sets of 10 repetitions on each leg.

4 plank with hip circle

Stand on your hands with your feet on a sliding plate, control the core, and keep your back straight.

With the strength of your hips, move your knee toward your elbow, bringing one leg back.

Switch the other leg so that the two legs slide alternately on the ground.

Do this repeatedly for 3 sets, 10 times each set.

5 plank with 1 arm slide

Make the posture of plank of elbow stretch first, slide disc of square mat under one hand.Control the core and keep the back straight.

Tighten the scapula and use the strength of the muscles between the scapulas to push the disc out and slowly pull it back in.

Do the same with the other hand.

Do 3 sets of 10 with each hand.