Sliding Exercises With Towels
Similar to a stability ball, a towel can become a tool that creates instability and boost the intensity of common exercises. If you put the towel on a slick surface, you have to control the movement of the towel. To maintain balance, you’re forced to activate your core-stabilizing muscles to keep from falling down. Once you get used to working with sliding towels, you can add weights and achieve an even more rigorous workout.
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Abdominals
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If your abdominal muscles are strong, they can resist external pressure as well as flex, rotate and extend. By performing a variation of the plank exercise with a towel, you can work your abdominals in multiple ways. Place a small towel under the ball of each foot and assume the standard plank position on a slick floor. Slowly draw your left knee toward the right side of your upper body. Brace your abs as you slide your leg. Return your left leg back to the starting position and repeat the movements with your right leg. Finally, bring both knees up to your chest, crunching your body at the peak position. Slide your legs back into the plank position. The combination of movements with your left leg, right leg and both legs counts as one rep. Aim for 12 to 15 reps for three sets.
Legs and Glutes
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Sliding front and side lunges will strengthen your legs and glutes, as well as activate your core-stabilizing muscles. For the front lunge, begin by standing with hands on hips and the ball of your left foot on top of a towel. Slide your left foot directly behind you in a sweeping movement. Bend your right knee at the same time until your front thigh is parallel to the floor. Assume a low lunge position and hold for a second. Slide your left foot back to the starting position and straighten your right knee. Do as many lunges as you can within 30 seconds. Repeat the exercise with your right leg. To perform side lunges, slide your legs to the side instead of behind you.
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Back and Arms
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Instead of doing a chest fly with dumbbells or a machine, you can perform this isolation exercise for your pecs with two towels on a slippery floor. Fold a towel as padding for your knees. Kneel on the towel and lower your body to the floor in the pushup position. Place a small towel under each hand. Widen the position of your arms so your elbows are flexed at 90-degree angles and point to the sides. Your upper arms should form a straight line with your back and remain parallel to the floor. Slowly slide your hands together, squeezing the muscles in your chest and abs. Return to starting position. Because you have to balance on a slick surface, expect to achieve fewer reps than if you would with a weighted fly.
Using Weights
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A challenging exercise that will blast your upper body, abdominals arms and legs is a sliding reverse towel abdominal crunch. Begin by folding your towel in half. Place a medium-weight dumbbell in the center of the towel. Step onto the towel, sandwiching the dumbbell with your feet. Bend your knees and lower your body to the floor. Slowly walk your hands forward until you assume a standard pushup position with your arms extended. Brace your abs and keep your back straight. Inhale and slowly draw your knees to your chest, sliding the towel with the dumbbell toward your upper body with your feet. Exhale and hold the position for a second. Remain in the pushup position as your slide the dumbbell and towel back to starting position. Perform 12 to 15 reps.
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