This slider mat flow mixes sliding exercises with Pilates-inspired bodyweight work. The focus will be the posterior musculature of the lower body and hip strengthening/mobility. It’s all low-impact (quiet!). We’ll start standing with a slider sequence then make our way down to the mat.
Slider Mat Flow – Lower Body Focus
EQUIPMENT NEEDED:
- Slider (dish towel works on hardwood floor; paper plate works on carpet)
This slider mat flow is a continuous sequence of exercises. You complete the sequence on the right leg, rest, then repeat on the left. I’ll be guiding you through the whole thing. This is a workout that really must be done following along with the video.
We’ll start standing with some sliding lunge-based work, then move down to the mat for some work in tabletop and laying on our side.
As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have a few guided warm ups:
Workout Breakdown
Because there are so many variations within each exercises series, I’m not giving a preview in the above video of the flow before the workout. Here’s a general breakdown, but keep in mind this one is meant to be done along with the video.
Sliding Lunge Series
- Back lunge to deadlift
- Hold the lunge and back knee slides in and out
- Split lunge pulses
- Back to lunge-deadlift combo
- Hold the deadlift hinge
Tabletop Series
- Hip circles, reverse direction
- Donkey kick pulses
- Hydrant swivels
- Hydrant pulses
- Repeat whole thing
Side Leg Series
- Straight leg lifts
- Bend & internally rotate
- Just the internal rotation
- Internal to external rotation
- Hold internal and pulse
Similar Workouts
If you like this workout, I have a couple others that are very similar:
- Low-Impact Workout for Legs & Butt – Mixes sliding exercises with bodyweight exercises.
- Slider Leg Workout Flow – Another one mixing sliding with bodyweight. 15 minutes long.
xo Nicole
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