The Ab Slide is a great way to tone lots of different muscles. It is not as easy or simple to do as it looks. It works a lot of muscles and requires coordination.

What makes the ab slider exercise moderately difficult is the amount of friction when you start the foot to move towards yourself is at its maximum. This is because you need to place significant force downwards to control your movements and avoid to go everywhere.

The Ab Slider improves your core strength working on the transverse abdominis, builds stability as well as increasing your fitness.

2-6 Minutes

Muscle Group
Abs, Back Muscles, obliques, waist, arms, chest, shoulders

Easy to Difficult

Fitness Type
Strength, Anaerobic

Safety Icon

Safety Tips

If you have any shoulder, back or knee injuries, you should consult with the doctor first before the exercise.


Equipment Required

This exercise needs be done on a smooth flow, and you will need either thick socks or small pieces of hand towels or foot sliders. Some people like to have a yoga mat under the hands.

Number of Reps and/or Length of Time


3-3 minutes
15-30 seconds
2-3 Sets
Keep legs under controls and move slowly


3-4 minutes
20-60 seconds
2-3 Sets
Increase leg speed


3-6 minutes
30-120 seconds
3-4 Sets
increase leg speed


Step 1  Watch the instructional video, then read the following for clarification.

Step 2  Lying face down on the floor go to into the plank position.

Step 3  Moving one leg towards your forward towards your chest as far forward as you can2. Moving one leg towards your forward towards your chest as far forward as you can

Step 4  Move the leg back, so you are in the plank position.

Step 5  Move the alternative leg as per steps 2-3

Step 6  Repeat Steps 2-4 for as long as you can.

Step 7  Rest for 20-30 seconds and repeat.

Exercise Note

As you build confidence, stability, and strength move the legs faster.  Count how many time you move the legs and record to see your progress

Make it happen and shock everyone

Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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