The Pilates Sliding Discs Routine: Unlock Your Full Potential with This Ultimate Workout!

The Pilates Sliding Discs Routine: Unlock Your Full Potential with This Ultimate Workout!

Do you want to get started with an engaging and dynamic workout to strengthen your core?

Get started with the Pilates exercises. Equipment that helps in performing this exercise at its best is pilates reformers, hand weights, foam rollers, exercise balls, pilates rings, sliding discs, pilates sliding boards, etc. 

Today, we will be focusing on how to get started with pilates sliding discs.

Performing Pilates exercises using this tool helps enhance your range of motion, add resistance to your body and stabilize your muscles.

Whether you are aiming to boost your flexibility, improve your balance, or build strength, we have come up with a pilates sliding discs routine that can help you achieve your goals.

So, grab your sliding discs or small towels if you are on a hard floor, and roll out your mat to begin doing these exercises.

Ultimate Pilates workout using Pilates Gliders

We split this exercise routine into multiple parts to engage every part of your body. Equip yourself with Pilates equipment.

Super Slide Sequence 1

Cat-cow: spine mobility

The gentle flow between cat and cow poses helps to increase the flexibility and mobility of your spine.

How to do it?

  • Start these exercises on your hands and knees. 
  • First, place your knees directly under your hips and your hands directly under your shoulders.
  • Now inhale, round your spine and draw your ribs up toward the ceiling. Start this movement from your belly and tuck your chin toward your chest and your tailbone under.
  • Next, exhale, send your hips back and arch your back, drop your belly towards the mat, and look up. 
  • Keep your shoulders back and away from your ears, and stabilize yourself with your hands.

Wheelbarrow: core power

This exercise is a powerful move that challenges your entire body. It helps in building core strength and stability and also engages your shoulders, arms and legs. 

To perform this exercise,

  • First, start in a plank position with your hands directly under your shoulders and your feet on sliding discs. If you are on a hard floor, choose small towels.
  • Now, by keeping your body in a straight line from head to heels in plank position, engage your core.
  • Next, slowly slide your feet forward and ensure you bend at your hips while also keeping your legs straight. In this position, your body will resemble an upside-down V.
  • Slide your feet back to the starting plank position while also maintaining control and stability through your core.

Repeat this exercise for 10–12 reps.

Brownie tips:

  • We recommend focusing on smooth and controlled movements rather than speed.
  • Try to maintain a neutral neck position by keeping your shoulders away from your ears.
  • Engage your core throughout the exercise to protect your lower back.

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Super slide sequence 2, booty and core

Alternating leg stretches focus on your core and hips.

The super slide sequence 2 mainly focuses specifically on targeting the glutes and core muscles by incorporating sliding movements to engage these areas effectively.

This workout exercise also aims to engage your core for stability and balance.

To perform this exercise,

  • First, lie on your back with your knees bent and your feet on sliding discs. 
  • Keep your knees parallel and your heels on the discs. 
  • Make sure your lower back has a natural curve, with a small space between your lower back and the mat.
  • Next, engage your core muscles by tightening them (like wearing a corset) to stabilize your torso. 
  • Slide your right foot out of the side, then bring it back to the center. 

Now, repeat the same movement with your left foot.

Reach and crunch, targeting your Abs

This exercise targets your abs by engaging your leg muscles and promoting flexibility through sliding leg movements. Make sure you keep the movements controlled and focus on engaging your core throughout the exercise.

To perform this exercise,

  • Lie on your back and place your hands gently behind your head with your fingers interlaced. 
  • Relax your elbows wide apart and bring your chin towards your chest.
  • Now exhale and engage your abdominal muscles and lift your head, neck, and shoulders off the ground to curl up towards your knees. At the same time, slide one leg out straight while inhaling deeply.
  • Now, as you exhale, you must bend the extended leg and slide it back in towards your chest while simultaneously lowering your head and upper body back down. As you do this, switch legs and extend the other leg out straight.
  • Keep alternating this leg movement pattern with each crunch, exhaling as you lift and inhaling as you slide the leg out. 
  • Imagine reaching towards your knee with your chest each time you crunch up.
  • Now try to maintain stability in your pelvis by keeping your lower spine in a neutral position and your side waist long. Keep your elbows wide apart to avoid pulling on your neck and straining your upper back.


This exercise works wonders for easing tight hips and opening up the front of your body while also giving your glutes (booty) and lower back some love.

To perform this exercise,

  • Lie flat on your back on a mat, bend your knees, place sliders under your heels and ensure your feet are parallel. Now press your shoulders and arms into the mat to maintain a neutral neck position and avoid putting too much weight on your neck.
  • Now, while you remain in the neutral position, gently tilt your hups back towards the mat and allow your spine to follow.
  • As you do this, slowly lift your hips up and roll your spine up, one vertebra at a time. Remember to exhale while doing this movement.
  • Once you have lifted your hips, hold the sliders still and take a deep breath. Then, slowly roll your spine back down to the mat and return to the neutral spine position. 
  • Repeat this movement, focusing on keeping your knees parallel to each other and evenly pressing into the sliders with both feet.

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Bridge and extend for more booty lifting

This move not only lifts and tones your booty but also strengthens your core and thighs for a full-body workout.

How to perform it?

  • Lay flat on the floor and start lifting your hips into a high bridge position. 
  • As you exhale, slide both legs out long while keeping those hips up high. But you must ensure you engage your glutes and thighs and tighten those abs to maintain stability.
  • As you inhale, smoothly slide your legs back in, bending your knees while keeping your hips elevated.

Split Bridge Lift to burn your glutes (booty)

These moves are great for targeting those glutes and getting that booty burning! Keep those hips lifted and focus on smooth, controlled movements to really feel the burn in all the right places.

How to perform it?

  • Keep your hips lifted high and exhale as you slide one foot forward, extending it out. Then, while still keeping your hip up in the air, inhale as you slide the foot back in.
  • Now, switch it up, slide the other foot forward and bring it back in.
  • Maintain a steady breathing rhythm while also alternating between legs.

Super slide plank sequence

Plank exercise for ultimate core strength

This plank exercise strengthens your core muscles, improves posture, and enhances overall stability.

How to perform this exercise?

  • Start this exercise with the sliders under your hands and ensure the hands are placed right under your shoulders. Next, squeeze your buttocks and abs to stabilize the body. Keep the lower back neutral. 
  • Also, maintain your neck in line with your spine; look forward, not back to your feet.
  • Open your feet wider to make it easier to perform this exercise because maintaining a narrower stance is more challenging.

Brownie points:

Ensure to maintain a steady breath throughout the exercise to enhance stability. And most importantly, focus on quality over quantity and aim for controlled movements rather than speed.

Plank arm reach: ab and upper body burners

This exercise targets your abs, shoulders, and arms. It provides a challenging workout for your upper body while also engaging your core for stability.

How to perform this exercise?

  • Start in a plank position with your hands directly under your shoulders and your feet on sliding discs and maintain a straight line from head to heels.
  • Now slide one arm forward and reach as far as you can while keeping your hips stable. Make sure you maintain perfect plank form throughout the movement.
  • Next, slide the hand back under your shoulder and alternate arms with each repetition.

Plank knee taps: lower ab targeting

This exercise involves planking knee taps that target the lower abs to strengthen and tone this area while also engaging the entire core for stability and support.

How to perform this exercise?

  • Start in a plank position with your hands under your shoulders.
  • Keep your core straight and then bend your knees and tap them to the mat. This engages your lower abs.
  • Next, extend your knees, returning to the plank position. 
  • Keep your shoulders stable over your wrists throughout the movement. 
  • Exhale as you lower the knees, and inhale as you lift them back up.

Final Super Slide Sequence Focusing on the Leg

Squat exercises for functional strength

This helps improve flexibility in your hamstrings, hip flexors, and lower back, while also engaging your core to maintain balance and alignment.

How to perform this exercise?

  • Stand with one foot on a sliding disc and the other foot firmly planted on the ground. 
  • Bend at your knees and hips, as if you were going to sit in a chair, keeping your weight evenly distributed.
  • Avoid arching your lower back and keep your spine neutral.
  • In this posture, ensure your knees stay aligned over the middle of your feet as you lower into the squat.
  • The lower you go, the more challenging it will be to maintain proper alignment, so go as low as you can while keeping good form.

Triangle stretch to get more flexibility

It improves flexibility in your hamstrings, hip flexors, and lower back and also enhances your overall balance and core stability.

How to perform this exercise?

  • Start this exercise by sliding one leg forward and extending both legs into a split position. 
  • Next, straighten both knees and square your hips to your shoulders. 
  • Tighten your abs, reach your torso towards your front knee and hold the stretch for 20–60 seconds, breathing deeply.

Final Words

Are you ready to strengthen your body with Pilates?

Having the right set of equipment is the first step towards achieving this goal. Enhance your workouts with high-quality equipment from Lope Pilates.

Whether it's sliding discs, resistance bands, or mats, we have what you need to keep progressing. We also have the newly launched Pilates 8-shape sliding board, using which you can try new exercises. Check out our pilates equipment collection.


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