Sliding discs, also known as sliders (or even gliders), are a game-changer in the world of Pilates. These simple, flying saucer look-alikes, but super effective tools can transform even the simplest of movements by adding challenge, variety and most importantly, 'joy' to your practice. Now, I DO realise that my idea of 'joy' might be a bit different than yours, but there's something about the new (somewhat unsettling) experience and perspective, that resets us all to the wonderful curious mindset of the Beginner - being open to come what may.
Sliding discs are lightweight, portable tools designed to glide smoothly on most surfaces. Whether you’re working out on carpet or hardwood floors, these discs create a dynamic surface that enhances your movements, making your Pilates practice more engaging and effective.
If at this point you're thinking - Why on earth would I (voluntarily?!) add more complexity and instability to my Pilates movements? Well, first of all, sliding movements require constant core engagement to maintain stability. Whether you’re performing a plank variation or lunges, your core muscles will work (perhaps overtime...) to keep you balanced and in control, and even though we embrace 'joy' in all our practive, after all - Pilates IS all about control.
Also, the sliding action of the discs allows for deeper stretches and fluid transitions, helping you achieve greater flexibility over time. Saying that, you might sense a bit of resistance as you move the sliders and this strengthens not only your core but also your arms, legs, and stabilizing muscles.
If you're looking for a joint-friendly workout, sliding discs are perfect. They add intensity without adding impact, so e.g. leg movements can feel smoother and more effective, but at the same time the legs feels lighter - as if you move through water.
Here are some interesting variations of Pilates movements using sliders:
• Gliding Plank to Pike: Start in a high plank position with your toes on the discs. Use your core to slide your feet toward your hands, lifting your hips into a pike position. Slowly return to plank. Ah... bliss...
• Sliding Side Lunge: Stand with one foot on the floor and the other on a disc. Slide the disc foot out to the side into a lunge, keeping your standing knee aligned over your foot. Return to the starting position.'
• Knee Stretches: This is a traditional Reformer exercise, but if you're not fortunate enough to have access to a Reformer, you can replicate this with your sliders. In a high plank, place your feet on the discs and slide them toward your chest, keeping your back flat and core tight.
Using sliding discs adds a playful element to any Pilates practice. The smooth, flowing movements feel graceful and empowering, reminding us of why we fell in love with Pilates in the first place, making movement fresh and exciting.
If you’ve never used sliders before, start with simple movements to get a feel for the flow and control they require. Gradually integrate them into your favorite Pilates movements, and don’t be afraid to experiment.
These flat pancake-like discs are more than just a fitness accessory - they’re a pathway to discovering new strength, flexibility and joy (THERE I said it again...!) in your Pilates practice. So, grab your discs, find your flow, and let the sliding begin!
Ready to elevate your Pilates routine? Share your favorite slider moves in the comments below!
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