Gliding discs exercise program

The exercises I show in the video, below, are very basic and simple, and really require no instruction. Just put on some music that is a slow to moderate tempo, depending on your energy and skill levels and glide! The moves really are only limited by your imagination! You can do your favorite dance moves, and add an interesting dimension with the gliding discs on your feet!

Just slide and glide instead of stepping! The biggest thing to remember if you are one of our seniors and anyone else for that matter , when you start any new exercise program, including the gliding, is to go slow at first until your body acclimates to the new movement. It is always best as a senior to get your doctor's approval first. Any program involving fitness for seniors should ensure that you can safely perform the gliding exercises and that you know how to make modifications if needed.

My mother-in-law is in her eighties, and she noticed right away where her range of motion was limited. In addition, the simple arm movements on the wall combined with having to raise her arms up, required an energy level in which she was not accustomed. Using the movements she demonstrates in the video on a regular basis would be a wonderful fitness for seniors program that would help her a lot over time. When filming the gliding exercises for seniors' video, my mother could not perform any movements that required her to be on her knees due to her arthritis.

Instead, I demonstrate these exercises for those seniors who do not have problems with their knees. Use your body sensations as a guide when you do the exercises. If you have pain or too much stiffness, do not attempt the movement. Go intuitively where your body wants to go. Vary the gliding exercises and use the video as a place to start only. Trust your body and your heart! This is " intuitive movement. It includes FULL body workouts similar to this one. So if you like this style of training that gives you a toned look without making you bulky, my program might be perfect for you :.

Love Rachael Xx. Article written by Rachael Attard Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky. With control, switch the legs, re-extending right leg to starting position while drawing left knee toward chest.

Continue alternating sides, switching the feet as quickly as possible. Start in a plank position with wrists below shoulders and feet positioned atop discs with legs opened away from one another. Keeping hips and shoulders squared to floor, slide legs toward one another, bending right knee to cross right foot in front of left.

Reverse the movement, opening legs out to starting position to repeat on opposite side, bending left knee to cross left foot in front of right. Slide right foot out to side and bend right knee while simultaneously crossing left leg behind right.

Keep left leg extended and allow arms to extend alongside body. Repeat sequence on opposite side, sliding left foot out and bending left knee while crossing right leg behind left. Keeping core engaged and hips and shoulders squared to floor, slide right hand out to side while bending elbows and lowering chest toward floor for a push-up variation. Slide right hand back to starting position and repeat on opposite side, sliding left hand out, keeping elbows angled toward body as you lower toward floor.

Join Now Log In. Search form Search Shape Magazine. You will need: Sliding discs. Get in a plank position with both feet on gliding discs. Your body should be in a straight line from head to toe with your hands under each shoulder. Engage your abdominals and slide both feet out to the sides at the same time while keeping them straight. Return to the plank position. Do not push your glutes up into the air or let your hands end up in front of your body.

Perform 12 — 20 alternating reps. To progress, perform a push-up each time your feet come together. Shop Inch. Outdoor Hula Hoop. Support Contact. Privacy Policy. Warranty Info. Terms Of Service. Track order. Your cart is empty. Sliding Pushups This version of a Gliding Disc pushup adds a whole new level of intensity for the chest and shoulders.