Exercises with gliding discs help to tone 90% of the body.

Gliding is a new way of exercising. It uses discs that glide along under the feet and hands, working both the upper and lower body.

Discs are placed under the feet, allowing users to glide fowards and sidewards while doing numerous exercises. They can be used to simulate skating, to go backwards and forwards, in circles or to occupy several planes.

You can do gentle, graceful exercises to improve mobility, flexibility and joint movement or to do more dynamic, more strenuous movements to tone the muscles and reduce body mass.

The key to the gliding lies in long movements that use all the contractile fibres, which strengthens and lengthens the major muscle groups. Regular gliding with discs gives you endurance, strengthening the legs and firming the abs.

What discs do for the legs

This type of exercise has numerous possibilities for improving health and well being:

– Toned legs, buttocks, abs and arms

– Improves aerobic capacity and endurance

– More static and dynamic strength

– Reduces body mass index (burns around 500 calories an hour)

– Improves balance, ability and stability

– Strengthens the lateral hip ligaments, knees and ankles

Although it moves the whole body, gliding is a low impact activity provided you maintain a suitable posture to avoid lower back and neck pain.

Gliding exercises to do at home

With inexpensive accessories and so many gliding exercises to do, this is the ideal type of exercise to do at home, where you can use anything that will slide, such as towels, cloths or pieces of fabric.

1. Put a towel or gliding disc under your right foot. Bend the left leg while you stretch and slide the right leg to the side and in again. Repeat 10 times then switch to the other side.
2. With a sliding object under each foot, open the legs to shoulder width and slide the legs back in a skating movement. Repeat this 20 times.
3. Put your hands on a bench. Place the disc under one foot, and stretch the other leg back, and then forward again. Then slide to the side, alternating the movement. Repeat 10 times with each leg.
4. With a disc on each foot, bend the legs a little and open and close them as quickly as you can. Repeat 20 times.
5. In the plank position, with two gliding discs on each leg, lift the leg to chest level and lower, alternating, as fast as possible.
6. In the same plank position, put a disc under your left hand and another under your right foot. Glide your hand and foot together. Repeat ten times on each side.
7. Put a gliding item under each foot, then move both legs backwards at the same time, while clenching your abdominal muscles. Repeat ten times.

As you can see, this affordable workout can be very effective and dynamic, without getting boring. Gliding has numerous benefits, improving coordination, agility, balance, aerobic ability and strength.

Gliding is suitable for any level of fitness and can be done by people of all ages, because there is no impact on the joints.

This post is also available in: Italian