Alternating Arm Extension with Gliders

| Fitness Index

One-Arm-Glide_ALL

Move Targets: Core and Chest


Step-By-Step

Step 1: Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Place your hands on the discs. Engage your abdominal/core muscles. It should feel like you are tightening a corset around your ribs, waist and lower torso. Contract your thigh muscles to straighten your legs strongly and flex your ankles. Slowly lift your torso and thighs off the floor or mat. Keep your torso and legs rigid. Do not allow any sagging in your ribcage or low back. Avoid hiking your hips into the air or bending the knees.

 One-Arm-Glide_RESIZED-1

Step 2: Slowly slide your left arm out in front of you putting the majority of your weight on your right arm. Hold, return to the starting position and repeat on the other side. Exhale as you extend the arm outward and inhale as in returns. One-Arm-Glide_RESIZED-2

Modification: Drop to your knees or use only one slider at a time.

Real Mom Model: Jean Sherfick


Disclaimer: The content of the Skinny Mom blog and website, including text, graphics and images, are for informational purposes only. The content of this blog is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have. Do not disregard professional medical advice. Not all exercises are suitable for everyone. Information pulled from ACE Exercise Library