Workout to shake your comfort zone and tone your whole body –

Squat. Flexion. Board. Your body should already be used to performing these exercises on your functional training. But it is possible to boost old acquaintances with a small change: the use of sliding discs. “Placing the accessory under the feet and hands causes the muscles of the whole body to be activated more because it makes the base of the exercises more unstable”, says personal trainer Fabio Aquino, owner of the FisioTrainers studio, in São Paulo.

Instability, here, means that you will need an extra dose of strength, concentration and body awareness in each repetition to execute the movement correctly or keep it still for the necessary time (in isometrics), for example. The biggest beneficiary? Your future six pack. “The following exercises work the full body, but the muscles of the lower back, abdomen and hips are called upon at all times, activating the core.” Bonus: This spinal stabilization work will keep back pain at bay. “Disc exercises strengthen the back muscles associated with many everyday activities, such as lifting something heavy off the floor.”

Read more: Plyometric training: dry the fat with jumping exercises

As the accessory is small and light, it gets a little space in the gym bag without major inconvenience. “Versatile, it can be used on any type of surface, such as conventional pavement, asphalt, grass and even sand – the different degrees of resistance that each one offers will be beneficial to diversify the intensity.” The following workout should be done on alternate days (A and B) – we give options to those who don’t have the disk yet. The sets are divided according to different fitness levels. “If you find it easy, you can do as many reps as you can in one minute and challenge yourself, trying to download this time”, says the specialist. It’s time to feel in your skin (and in your muscles) what this little piece of plastic and rubber is capable of doing for your shape – a much more toned body awaits you.

TRAINING A

1. Arm flexion with spacing

(a) Start with your body in a straight line, supported by your feet and palms (slightly wider than shoulder-width apart, over the discs).

(b) Bend your elbows and bring your torso close to the floor, sliding your hands out and back.

Beginner: 3 x 10 reps

Intermediate: 3 x 15 reps

Advanced: 3 x 20 reps

2. Unilateral pelvic lift

(a) Lying on your back, bend your knees and place a disk under your right foot.

(b) Raise hips, keeping left leg semi-bent, feet to ceiling and back. Finish sets and repeat with your right leg.

Beginner: 3 x 10 reps

Intermediate: 3 x 15 reps

Advanced: 3 x 20 reps

3. Lateral displacement

(The) Spread your legs slightly wider than hip-width apart, with the disc under your left foot.

(B) Slide the foot with the disc sideways, leaning the torso forward a little and come back. Finish the sets and repeat to the right side.

Beginner: 3 x 10 reps with each leg

Intermediate: 3 x 15 reps with each leg

Advanced: 3 x 20 reps each leg

4. Abdomen plank

Maintain the following position for the time determined according to your level: tiptoes resting on the disks, forearms on the ground, abdomen contracted off the ground, so that your body forms a straight line, from shoulders to feet.

Beginner: 3 x 20 seconds

Intermediate: 3 x 40 seconds

Advanced: 3 x 1 minute

5. Leg adduction

(The) Start in an all-six position (hands, knees and feet on the floor), with the disks on your knees.

(B) Contract your abs, spread your knees as far as you can and come back.

Beginner: 3 x 8 reps

Intermediate: 3 x 12 reps

Advanced: 3 x 20 reps

6. Floor flexor with pelvic lift

(The) Lying on your back, bend your knees (which should point towards the ceiling) and raise your hips. Place a disk under each foot.

(B) Extend your legs forward without letting your hips touch the floor and come back.

Beginner: 3 x 10 reps.

Intermediate: 3 x 15 reps.

Advanced: 3 x 20 reps

TRAINING B

7. Pullover on the ground

(The) Start in a six-point position (hands, knees and feet on the floor), with the discs under your hands.

(B) Contract your abdomen and slide your hands slowly forward, without touching your torso to the ground, and come back.

Beginner: 3 x 10 reps

Intermediate: 3 x 15 reps

Advanced: 3 x 20 reps

8. Side plank

(The) Lie on your side, propped up on your forearms, with one disc under your elbow and the other under your feet.

(B) Engage your abs, lift your hips off the floor and hold the position with your abs tight. After finishing the sets, switch sides.

Beginner: 3 x 15 seconds

Intermediate: 3 x 25 seconds

Advanced: 3 x 40 seconds

9. “Y” abdomen with arm flexion

(The) Start in a plank position with your arms extended and discs under your toes.

(B) Contract your abs, bring your feet close to your hands and raise your hips so that your body forms an upside down V.

(w) Slide your feet back to the starting position and do a push-up.

Beginner: 3 x 4 reps

Intermediate: 3 x 8 reps

Advanced: 3 x 15 reps

10. Wall squat with back disc

NATALIA MITIE CANESHIRO (Natalie Mitie Caneshiro/)

(The) Stand with your back to the wall, with your legs slightly wider than hip-width apart and a disc resting in the center of your spine. Feet should be away from the wall.

(B) Bend your knees until they form 90 degrees without losing back support and come back.

Beginner: 3 x 10 reps

Intermediate: 3 x 15 reps

Advanced: 3 x 20 reps

11. Sliding with alternate legs on a plank

(The) Start in a plank position with your arms extended and discs under your toes.

(B) Bring your right knee towards your chest, without taking your foot off the ground, come back and repeat with your left leg. Continue the pattern until the end of the allotted time.

Beginner: 3 x 20 seconds

Intermediate: 3 x 40 seconds

Advanced: 3 x 1 minute

Slidez, SKLZ, BRL 199 a pair (price researched in October 2017)
The accessory features a smooth side (which must face the floor, wall or any other surface you want to slide on) and a rubberized side, where you rest your hands, feet, elbows… The discs can be used alone or together by the fastener in the center of the parts.

exchange
Don’t have the accessory at home? Improvise with two pieces of fabric (like washcloths) or even two plastic plates. These options aren’t as versatile as the disc, as they don’t glide well on every surface, but they’ll allow you to stay grounded in your workout.

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