If you are over 30 and like to exercise, you probably remember the Aerobic Slide craze. About 12 or 14 years ago, aerobic slide classes popped up all over. I remember taking my first class and not knowing what I was doing. I pulled those little socks over my sneakers and just starting sliding away. It definitely got my heart rate up but I don’t think I really appreciated what the slide could really do for my workout. I recently saw contestants on The Biggest Loser using the slide board and I decided to bring my old one back out.
If you haven’t seen it, an aerobic slide is a six to eight foot plastic board with bumpers on each side. The board lays flat on the ground. You wear little socks over your sneakers and slide back and forth on the board. Just pushing yourself back and forth along the board is a great cardiovascular workout. It also works your legs and glutes. Proper form is important. You always want to keep your knees slightly bent and your shoulders lifted. Don’t lean over from your hips. Keep your eyes looking straight ahead instead of at your feet. Once you master sliding back and forth there are so many great exercises you can do. The classes used to be limited to just sliding back and forth and lifting your knees but since I brought my slide out of my closet, I have found it is fantastic for toning legs, glutes, abs, back and even arms!
I like to warm up with a basic glide back and forth. Start with both feet at one side of the slide. Push the weight into your outside foot and glide across the board. Bring both feet all the way to the other side of the board before going back in the other direction. It definitely takes some getting used to but once you get the move you can really burn some calories. Once your muscles are warm, you can move on to some toning exercises like these:
- Reverse Lunge. Place one foot in front of a bumper with your heel against it so it won’t slide. Squat and slide your other foot back while extending your arms out. Slide the foot back in and bring the arms down. Work up to 15 on each side.
- Single leg slides. Place your right foot against the bumper with toes facing front. Slide the left foot out and bend your right knee slightly. Slowly pull the leg foot back in and straighten your right leg. Repeat. Work up to 15 on each side.
- Plank with knee-ins. Do a plank on the board. Your hands may be off the board. Slide your right foot in so your knee goes towards your chest then extend the foot back to starting. Alternate feet/knees. Work up to 10 on each side. This will work your abs, lower back, upper back and glutes.
- Pike. Do a plank on the board. Your hands can be off the board. Slowly slide your feet in and extend your hips towards the ceiling. You will end in a pike position. Contract your abs. Slowly take the feet back to the starting position. This will work your abs and chest.
There are many more exercises you can do on the slide. Just because slide classes were not as popular as step classes, don’t think a slide workout won’t be tough and effective. Start slow and progress as you are able. You can watch some slide workouts on YouTube or you can buy some cheap tapes if you still have a VCR. You can also get a reasonable priced slide at a sporting goods store or even on Craigslist. So give the slide another try. You will be happy you did!
- Jennifer
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Labels: Exercise, Jennifer
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I do remember those! I never tried one but I can definitely see where it would afford a great workout!
Enjoy sliding!