How to Use Core Sliders for Stronger Abs and Better Stability?

You don’t need heavy weights to wake up your core. Sometimes, all it takes is removing friction.

That’s why core sliders feel so different the first time you use them—your hands or feet move freely, and suddenly your core has to stabilise everything. Even the smallest motion becomes slow, controlled, and surprisingly intense.

If you’re looking for deeper ab activation or better stability, sliders are one of the most effective tools you can use.

Why Sliders Make Simple Movements Feel So Much Harder?

When your limbs can glide, your core becomes the brake system.

Instead of pushing against the floor, you’re constantly fighting to stay centred and balanced. This means:

• Your deep abdominal muscles fire immediately
• Your obliques work to stop rotation
• Your lats and shoulders stabilise your upper body
• Your hips stay aligned instead of collapsing

It’s controlled, intentional effort—exactly what real core strength looks like.

What Core Sliders Actually Are (Simple Version)

They’re small discs that sit under your hands or feet so your body can slide smoothly across the floor.

That’s it. No noise, no setup, no weights. Just friction removed—so your muscles do the work.

Level 1 — Get Comfortable with the Glide

1. Knee Slides
Great for warming up the core.

• Start in a plank with sliders under your feet
• Gently pull both knees toward your chest
• Return slowly, keeping your back flat

2. Hand Reaches (Beginner Roll-Outs)

A safer alternative to ab-wheels.

• Kneel with sliders under both hands
• Reach forward while keeping your hips steady
• Pull back using your core, not your arms
  

Level 2 — Deep Core Activation

3. Slow Mountain Climbers
Smooth, controlled, and brutal.

• Keep shoulders over wrists
• Slide one knee forward at a time
• Avoid bouncing your hips

4. Body Saw
One of the best anti-extension exercises.

• Start in forearm plank
• Slide your body backward a few inches
• Pull back to centre using your abs
  

Level 3 — Stability Challenge (Advanced)

5. Slider Pikes
Your entire midline works here.

• Feet on sliders in plank
• Lift hips up toward the ceiling
• Return with control, not momentum

6. Single-Leg Pikes
A massive upgrade once you’re stable.

• Lift one foot slightly off the floor
  
• Pike using only one slider
• Keep both hips level
  

Common Mistakes to Avoid

1. Going too fast → momentum removes core engagement
2. Sagging lower back → means the abs aren’t controlling the movement
3. Letting hips twist → especially in climbers and pikes
4. Reaching too far too soon → shorten the range, increase the burn

A Small Tool That Redefines Core Training

Amonax core sliders prove you don’t need heavy equipment to train smart. Just a pair of discs, a smooth floor, and slow controlled movements—and your abs, hips, and stabilisers will work harder than ever.

It’s simple, effective, and fits into any home workout.