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453 South Spring Street
Los Angeles, CA, 90013
United States

Downtown Los Angeles' oasis for Yoga, Meditation, and Healing.

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Slider Routine to Tone + Sculpt

Ashlee Langas



This little routine is part of my HIIT Yoga class. I use these little sliders that are an absolute torture device but really get the job done. If you don’t have sliders you can use paper plates or you can wear socks on a wood floor. Set your timer for at least 30 seconds per exercise.  

 Heres a little plank prep before we get into these exercises:
Make sure your hands are underneath your shoulders and your hips are lifted so you have a straight line from your shoulders to your hips. You want your lower belly to burn (think Janet Jackson abs circa 1990). Firm your thighs! Your legs are connected to your upper body so make sure they help you by keeping them engaged. Always reach your chest forward and your shoulders back.

 1) Knee Down the Middle: Keep your hips up and stable. You are only moving your legs. Inhale, pull right knee down the middle. Exhale, take it back out to plank. Inhale, pull left knee down the middle. Exhale, take it back out to plank. Keep going for at least 30 seconds.

2) Knee to Opposite Elbow: Now we are targeting your obliques or your side abs. Inhale, pull your right knee to your left elbow. Exhale, take it back to plank. Inhale, pull your left knee to your right elbow. Exhale, take it back. Keep going for at least 30 seconds.

3) Both Knees to Both Elbows: Using your lower belly, inhale to pull both knees to both elbows. Exhale to take it back out to plank. Don’t let your hips drop when you come back out to plank. Go slow but get in as many as you can in 30 seconds.

MANTRA: When my core is strong, I am strong!