21 Butt-Kicking Bodyweight Exercises You've Never Tried Before

Adding sliders to any classic bodyweight exercise makes it instantly harder by creating instability through movement.

For less than $10 on Amazon, you can purchase one of the most effective, versatile pieces of exercise equipment in existence: a set of furniture sliders. Sliders instantly add a ming-boggling number of potential exercises to your training arsenal, including some of the most challenging bodyweight movements you can imagine.

Adding sliders to any classic bodyweight exercise makes it instantly harder by creating instability through movement. This recruits more stabilizer muscles throughout your body, particularly in your core, which is the basis for all athletic movements.

If you think you need heavy weights to get a challenging workout, furniture slider exercises will quickly make you re-evaluate your stance.

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For less than $10 on Amazon, you can purchase one of the most effective, versatile pieces of exercise equipment in existence: a set of furniture sliders. Sliders instantly add a ming-boggling number of potential exercises to your training arsenal, including some of the most challenging bodyweight movements you can imagine.

Adding sliders to any classic bodyweight exercise makes it instantly harder by creating instability through movement. This recruits more stabilizer muscles throughout your body, particularly in your core, which is the basis for all athletic movements.

If you think you need heavy weights to get a challenging workout, furniture slider exercises will quickly make you re-evaluate your stance.

1. Plank Alternating Wax On

Start in a push-up position with each hand on a slider. Bend your elbows and lower your body down about halfway to the floor. Holding that position, extend one arm in a circle rotating outwards away from your body. Once the circle is complete, repeat that same move with the other arm. Continue to alternate arms until you complete your desired number of repetitions. Make sure to keep your core tight, shoulders square, and butt down throughout the exercise.

2. Plank Single-Arm Wax Off

Start in a push-up position with each hand on a slider. Bend your elbows and lower your body down about halfway to the floor. Holding that position, extend one arm in a circle rotating outwards away from your body. Perform with one arm for designated repetitions, and then repeat with the other arm. Make sure to keep your core tight, shoulders square and butt down throughout the exercise.

3. Ab Roll Outs

Start in a kneeling push-up position with each hand on a slider. Keeping your arms straight, slide forward until your chest is parallel with the floor while making sure to brace your core. Reverse the movement back to starting point.

4. Around the World Planks

Start in a push-up position with both feet on one slider. Laterally walk your hands in a circle, never crossing your arms and keeping your feet in one place. Once you complete a full circle, reverse the movement. Keep your core braced, butt down and back straight.

5. Around the World Push-Ups

Start in a push-up position with both feet on one slider. Laterally walk your hands in a circle, never crossing your arms and keeping your feet in one place. With each step of your hands, perform a Push-Up before taking your next step. Once you complete a full circle, reverse the movement. Keep your core braced, butt down and back straight.

6. Around the World Explosive Push-Ups

Start in a push-up position with both feet on one slider. Perform an explosive Push-Up, but instead of going straight up, explode laterally while still keeping your feet in one place. Once you complete a full circle, reverse the movement. Keep your core braced, butt down and back straight.

7. Archer Push-Ups

Start in a push-up position with each hand on a slider. Bend one elbow and lower your body down while extending one arm laterally away from your body. Perform with one arm for designated repetitions, and then repeat with the other arm. Keep your core tight, shoulders square and butt down.

8. Chest Fly Push-Ups

Start in a push-up position with each hand on a slider. Bend at the elbows and lower your body toward the floor while you extend both arms away from your torso. Maintain a bend in your elbows at the bottom of the movement. Keep your core tight, shoulders square and butt down.

9. Plank Jacks

Start in a push-up position with a slider under each hand and each foot. Perform a Jumping Jack by separating your legs and hands while still keeping contact with the floor. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

10. Plank Lower-Body Jacks

Start in a push-up position with a slider under each foot. Perform a Jumping Jack with just your legs by separating them while still keeping contact with the floor. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

11. Plank Alternating Lower-Body Jacks

Start in a push-up position with a slider under each foot. Perform a Jumping Jack with just one leg by separating it from your other leg while still keeping contact with the floor. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

12. Plank Upper-Body Jacks

Start in a push-up position with a slider under each hand. Perform a Jumping Jack with just your arms by separating them while still keeping contact with the floor. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

13. Push-Up Jacks

Start in a push-up position with a slider under each hand. Perform a Jumping Jack with just your arms by separating them while still keeping contact with the floor. When you separate your arms, bend your elbows and lower your body down into a Push-Up. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

14. Plank Shuffles

Start in a push-up position with a slider under each hand. Slide one hand forward while simultaneously sliding the other hand back toward your hip. Reverse the movement and continuously repeat. Keep our core tight, shoulders square and butt down.

15. Push-Up Shuffles

Start in a push-up position with a slider under each hand. Slide one hand forward wile simultaneously sliding the other hand back toward your hip while still keeping contact with the floor. As you are separating your hands bend your elbows and lower your body down into a staggered push-up. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

16. Prone Deadbugs

Start in a push-up position with a slider under each hand and foot. Slide your right hand forward and bring your right knee toward that same hand simultaneously. At the same time, slide your left hand backwards and your left knee in the same direction. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

17. Spider-Man Planks

Start in a push-up position with a slider under each foot. Bend one knee and bring it up toward your elbow and reverse the movement back to starting point. Repeat with the other leg. Keep your core tight, shoulders square and butt down.

18. Mountain Climbers

Start in a push-up position with a slider under each foot. Bend one knee and bring it forward towards your chest and reverse the movement back to starting point. Repeat with the other leg continuously as quickly as you can. Keep your core tight, shoulders square and butt down.

19. Two-Legged Mountain Climbers

Start in a push-up position with a slider under each foot. Bend both knees and bring them forward toward your chest and reverse the movement back to starting point. Repeat the movement continuously as quickly as you can. Keep your core tight, shoulders square and butt down.

20. Reverse Lunges

You certainly don't need to hold a barbell (or any weight, for matter) during this movement, but the above video provides a good example of a Slider Reverse Lunge. This is a unique challenge for your quads, hamstrings and glutes. Once you are able to perform the movement effectively with your body weight, you can add other weight if you so choose. Note that only the foot that's sliding back should have a slider beneath it. The front foot should always stay on stable ground here.

21. Hamstring Curls

The hamstrings are a critical muscle group for many athletic actions, and they're under-developed in many people. Simply start in a supine position with sliders beneath both feet and think about bringing your heels toward your glutes and bridging your hips up toward the ceiling while your feet stay in contact with the ground. Keep your glutes engaged and your core tight throughout the movement.

Photo Credit: Liderina/iStock

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Topics: CORE | PUSH-UP | PLANK | BODYWEIGHT EXERCISES