This Jane Fonda-era fitness trick will give you killer abs
Forget CrossFit, Spartan races and electronic stimulation — New York’s hardest workouts come courtesy of the humble “glider.”
The discs, made of fabric, plastic or foam and used to slide side-to-side, first emerged during the Jane Fonda era of fitness. Now, New York’s coolest trainers use gliders to supercharge classic moves and torch clients’ muscles. Tone House incorporates them into its boot-camp-style classes, while bun-busting guru Stephen Pasterino has clients at his studio, P.volve, perform tiny, physical-therapy-inspired movements while using gliders.
“I think the ’80s had it right!” says trainer Megan Roup, who uses gliders in her Sculpt Society classes at Project by Equinox, and recently launched her own set ($25 at meganroup.com). She says the discs allow for a wider range of motion, and their slippery nature creates instability, which jolts muscles into action.
“Of course you’re going to be using your thigh muscles, your core and your glutes, but those small, stabilizing muscles have to kick in, too,” says Roup, who has clients perform lunges, squats and “windshield-wiper planks” while using her gliders. “Your muscles have to work a little harder.”
Trainer Latoya Julce, who uses gliders when working with clients one-on-one and in the 305 Fitness classes she teaches, says they aren’t just for the ultrafit — Julce likes using gliders to train clients of all ages and fitness levels, as the forced instability can help strengthen muscles around the hip and sharpen reflexes. “It’s great for preventing a fall,” she says.
But Julce cautions that exercisers need to ease into glider use. Moving too quickly or doing too many reps at a time can lead to pulled muscles.
Here are her suggestions for a modern glider workout.
Knees-to-belly plank
Works core and shoulders
Lower into plank position with hands directly under shoulders and one foot on each glider, hip-distance apart.
Bring feet together and pull knees forward, directly under the belly button.
Hold for one beat, then extend feet back into a plank with feet hip-distance apart.
Repeat for three sets of 10 reps.
Lunge
Works glutes, hamstrings and quads
Stand with feet together and soften both knees.
Extend the left leg directly behind you, with left foot on a glider. Keep right foot on the ground.
Drop down for two beats, until the left knee hovers just above the ground and right knee is bent into a 90-degree angle. Keep the right knee above the ankle — don’t let it extend beyond the toes.
Rise back up for two beats, then return to standing with feet together. Repeat for three sets of 10 reps per leg.
Side Lunge
Works glutes, inner thighs, core and quads
Stand with feet together.
With hands clasped in front of the chest, pivot forward so the butt is extended back. Place a glider under the right foot, keeping left foot on the ground.
Squat hips down toward the ground, keeping the left foot and knee pointing forward. Keep the right leg straight, pushing the foot directly out to the side.
Hover to form a 90-degree angle with the left leg, then rise back to standing and bring feet to touch.
Repeat for three sets of 10 reps per leg.