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Core sliders: how to choose the right ones for your floor

By the Life in Good Form editors. Updated 2026-10-15.

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What core sliders do

Sliders turn the floor into a low-friction surface. Instead of stepping, you slide a hand or foot in and out under control. Sunny Health & Fitness says its Asuna Core Slider Discs work the core, glutes, legs and upper body through bodyweight moves such as lunges, mountain climbers and planks. Valslide says its slider is designed for flowing, controlled range of motion while engaging core stabilization.

Bodyweight slider moves can count toward muscle-strengthening goals. The CDC says adults need muscle-strengthening activity on 2 or more days a week that works all major muscle groups, including the legs, hips, back, abdomen, chest, shoulders and arms.

Makers' promises about burning more fat or getting faster results are marketing, not measured outcomes. Treat sliders as a simple way to vary bodyweight training at home.

Types of sliders compared

Sunny says its Asuna discs move smoothly on both carpet and hard floors. Valslide says its Booties allow movement on hardwood and tile floors, and that the Valslide itself is sold separately from them.

How to choose

• Match your floor. If you train on carpet and hard floors, dual-sided discs are the simplest choice. If you use a Valslide on wood or tile, Valslide says its Booties allow movement on those floors.
• Size and shape. Larger sliders give more room for a hand or a whole foot. Valslide lists its slider at 12 by 7 by 2 inches.
• Pairs. Most moves use two sliders, one per hand or foot. Check that the listing includes a pair.
• Storage. Sunny describes its discs as lightweight and compact, easy to use and store.
• Floor protection. Check the surface of the slider on hardwood, and keep grit off the floor so it does not scratch.

Beginner slider moves

Makers list a similar core set of exercises. Valslide says the sliding motion transforms traditional lunges, leg curls and mountain climbers. Sunny lists lunges, mountain climbers and planks.

• Reverse lunge slide. One foot on a slider, slide it back into a lunge, then pull it in.
• Side lunge slide. Slide one foot out to the side while bending the other knee.
• Plank with alternating leg slides. From a plank, slide one foot out and back at a time.
• Mountain climbers. From a plank, slide the knees in and out under control.
• Hamstring curl. Lying on your back with heels on sliders, lift the hips and curl the heels in.

Start with short sets and a small range, then increase the distance you slide as control improves.

Fitting sliders into a weekly routine

The CDC lists the major muscle groups to work on your strength days: legs, hips, back, abdomen, chest, shoulders and arms. Sliders cover several of these on their own, and pair well with other simple tools for the rest.

• Legs and hips: reverse lunge slides, side lunge slides and hamstring curls.
• Abdomen: plank leg slides and mountain climbers.
• Chest, shoulders and arms: add push-ups, or use sliders under the hands for plank and push-up variations once you are steady.
• Back: add rows with a band or a suspension trainer, since floor sliders do little for pulling muscles.

Spread these across at least 2 days a week, in line with the CDC guidance.

Using sliders safely

• Clear the area and train on a dry, clean floor.
• Move slowly at first; the sliding surface adds a balance challenge.
• Keep weight on the planted foot during lunges so the sliding leg does not run away from you.
• Do not use sliders on stairs or uneven ground.
• Stop if you feel knee, hip, groin or back pain.

For more home tools, see our suspension trainer guide and ab roller wheel guide.

What to look for when you buy

Questions people ask

Do core sliders work on carpet?

Yes. Sunny says its dual-sided Asuna discs move smoothly on carpet as well as hard floors.

Can I use sliders on hardwood floors?

Use dual-sided discs on their hard-floor side, or a carpet slider with booties such as Valslide Booties.

Are core sliders effective?

They add variety to bodyweight moves like lunges and leg curls. Claims of extra fat loss are marketing, not measured results.

What exercises can I do with sliders?

Lunges, side lunges, mountain climbers, plank leg slides and hamstring curls.

Sources

• Asuna Core Slider Discs with Dual Sides (sunnyhealthfitness.com), Sunny Health & Fitness
• VALSLIDE (valslide.com), Valslide
• VALSLIDE Booties (valslide.com), Valslide
• Adult Activity: An Overview (cdc.gov), Centers for Disease Control and Prevention

Sources checked 2026-10-15.