Body Slide
Slide into fitness! This low-impact exercise targets your core and improves stability. Great for all levels!
The Body Slide mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Body Slide Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Boxer Muscle (serratus anterior); Deep Core (transverse abdominis)
Body Slide Variations and Alternatives
How to do the Body Slide
Find a smooth surface where you can simulate a sliding motion, such as a wooden floor or a surface where there is minimal friction. If you have sliders or a small towel, you can use them under your feet.
Stand with your feet shoulder-width apart, arms extended to your sides at shoulder height.
Engage your core muscles to stabilize your spine and pelvis.
Slowly slide one foot out to the side while keeping the other foot stationary. Make sure your arms remain outstretched to help maintain balance.
Slide your foot as far as you can while maintaining good form and keeping your hips square.
Pause at the furthest point for a moment, engaging your core muscles to maintain stability.
Slowly slide your foot back to the starting position.
Repeat the motion with the opposite foot.
Continue alternating sides for the desired number of repetitions or for a set time period.
Remember to keep your movements controlled, your core engaged, and your breathing steady throughout the exercise.
Body Slide FAQs
What muscles does the Body Slide work?
The Body Slide mainly works the core, with help from the back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Body Slide?
None. The Body Slide is a bodyweight exercise, so you can do it anywhere.
What workout day should the Body Slide go on?
It belongs on leg day in a push/pull/legs routine.
What are some Body Slide variations and alternatives?
Similar exercises include the Towel Side Kneeling Straight-Leg Slide, Side Slide, Sliding Leg Bird Dog and Standing Oblique Slide.
Training calculators
Work out the numbers behind your training before your next session.