Heather Marr is an N.Y.C.-based personal trainer and The Model Trainer Method creator, whose A-list client roster includes some of the world’s most famous supermodels. Ahead, she shares her killer abs workout.
Sliders are one of my favorite pieces of exercise equipment for the core. Don’t own a set of sliders? You can swap them for a towel. Below is a challenging core workout you can do practically anywhere; no added weight or other equipment is needed.
Warm up for 5-10 minutes with light cardio. This includes skipping, climbing stairs, or jogging in place. These are all great options, depending on the space you’re using.
Knee Tuck with Plank Jack
3 sets of 15 reps
Assume the high plank position with both feet on sliders, hands on the ground below your shoulders. This is your starting position. Pull the sliders in towards your chest while keeping your core tight. Pause and then return to the starting position. Slide feet further than shoulder width distance apart. Pause and then return to the starting position. Keep the ribs lifted and the body in a straight line throughout the movement. That is one rep.
RELATED: Weight Loss vs Fat Loss: What's the Difference?
Plank Walk
3 sets of 30 reps
Assume the high plank position with both feet on sliders and hands on the ground below your shoulders. This is your starting position. Using your hands only, walk forward, dragging the sliders behind you keeping your core tight and body in a straight line. Each "step" taken per arm is one rep.
Single Arm Slide with Single Disc "Rollout"
3 sets of 30 alternating reps (left arm, right arm, left arm, right arm, etc.)
Assume the high plank position feet approximately shoulder width apart and hands on the discs below your shoulders. This is your starting position. Slide your left hand as far out to your left side as you're able, keeping your core tight and in place. Only the left arm should be moving. Pause then return to the starting position. Slide your left hand forward in-front of you getting your chest as close to the ground as possible. Pause and then return to the starting position. That is one rep.
RELATED: Feel the Burn with These Resistance Band Exercises
Pike with Side to Side Knee Tuck
3 sets of 15 reps
Assume the high plank position with both feet on the sliders and hands on the ground below your shoulders. This is your starting position. Slide your feet towards your hands, keeping your legs straight while raising your hips. Pause and return to the starting position. Slide both feet towards your left shoulder finishing with the feet outside of the left hand. Pause and return to the starting position. Slide both feet towards your right shoulder finishing with the feet outside of the right hand. Pause and return to the starting position. That is one rep.
If you’re finding this workout to be too challenging, that’s okay! You can perform less reps per set and build up and get stronger over time. You can also perform 1-2 sets of each exercise rather than 3 or even add these exercises into your current routine for variety. Just remember to stay hydrated by sipping on Vital Proteins Collagen Water.
