Slider Knee Tuck

Instructions for proper form

1. Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. 2. Place a slider under each foot. 3. Engage your core and, while keeping your elbows locked and your back straight, slowly slide one knee toward your chest, keeping your foot off the ground. 4. Return to the starting position and repeat with the opposite leg. 5. Continue alternating legs while maintaining a strong plank position.

Common mistakes to avoid

1. Allowing your hips to sag or pike up. 2. Not engaging the core properly, leading to lower back strain. 3. Moving too quickly, which may sacrifice form and effectiveness.

Benefits

Specific benefits of the exercise

The Slider Knee Tuck primarily targets the rectus abdominis, helping to strengthen the abdominal muscles and improve core stability.

Expected results and timeframe

With consistent training, you can expect increased core strength and improved muscle definition in your abdominals within 4-6 weeks..

Who this exercise is best for

This exercise is suitable for beginners looking to strengthen their core without heavy weights. It is also beneficial for athletes aiming to enhance core stability for performance in various sports.

Scientific studies supporting its effectiveness

Research has shown that exercises involving dynamic core engagement, like sliders, significantly activate the rectus abdominis, contributing to core strength development, as per studies in journals related to sports science and physical therapy.

Variations

Beginner modifications

Start with a modified version by keeping your knees on the ground while sliding one foot in and out, or perform the knee tucks from a higher elevation like a bench to reduce the intensity.

Advanced progressions

To increase difficulty, add a push-up between each knee tuck or perform the exercise with one leg held elevated off the ground while the other leg is moving.

Integrations

Complementary exercises

Complement with planks, mountain climbers, or dead bugs to enhance overall core strength and stability.

Super set recommendations

Super set with push-ups or tricep dips for a balanced upper body and core workout.

Sample workout routines

Incorporate into a core routine as follows: 3 sets of Slider Knee Tucks (10-15 reps), followed by 3 sets of Planks (30-60 seconds), 3 sets of Bicycle Crunches (10-15 reps per side).

Exercise combinations

Combine with stability ball exercises or resistance band exercises for additional core engagement and strength.

Best time to do this exercise in your workout

Best performed during the core section of your workout or as part of a dedicated abdominal training circuit.