Contents
The easy exercises with sliding discs that the Pin Twins do to lose weight
Fitness routine
Personal trainers Esther and Gemma Pineda, Pin Twins, advise taking off your Christmas love handles with this routine of five easy exercises with sliding discs that you can do in 12 minutes
PM1:40If you are looking for an intense and complete exercise routine that will help you shed the kilos accumulated during the Christmas holidays, this proposal of the Pin Twins is going to enchant you. You only need 12 minutes, about sliding discs that you can buy in any sports store and, above all, want to have fun exercising. In recent weeks the personal trainers Esther and Gemma Pineda have proposed routines with resistance bands, elastic bands and dumbbells not only with the idea of intensifying the exercises (we are raising the level!), But also so that the practice of the exercise can be more dynamic, varied and fun.
Routine
- Time
- 12 minutes
- Drill
- 5
- Reps
- 15
- TV Shows
- 3
- Rest
- 30 seconds
This week’s routine, which is practiced using sliding discs (or «core sliders»), includes five exercises of simple execution and allows you to work almost the entire body, since the first three exercises focus on the lower body and the last two also work the abdomen and arms.
You can follow the complete routine through the video that accompanies this text and that the Pin Twins prepared at the Reto48 Moraleja facilities, but first it will be useful to read these tips that we detail below and that will help you avoid common mistakes in the execution of each exercise.
Remember that you have to do 15 repetitions of each exercise and that the ideal is that you can complete three series. Rest 30 seconds between each set.
Exercise 1: Lateral lunge
To correctly practice the lateral stride using the sliding discs, the Pin Twins recommend placing them on the ground and stepping on them with the tip of the foot. “Remember to keep your feet forward, fully extend your side-moving leg, and stretch your leg down. Make a movement as if you were skiing », explains Esther Pineda.
Exercise 2: Climbers
We put our hands on the ground in a flexion position, we put our toes on the sliding discs and we practiced the exercise known as “climbers” or “mountain climbers”. To do it correctly, Gema Pineda advises flexing the knee at hip height, keeping the abdomen activated, arms extended and taking care so that the hips do not fall.
Exercise 3: Back lunge
To practice this exercise we step on the sliding discs with the tip of the foot and bend the knee keeping the abdomen activated. In the stride, the glutes, quadriceps and hamstrings are worked while the body is lowered and the weight is mainly supported by the front leg.
Exercise 4: Squat Opening
We start from the standing position, with the tips of the feet on the sliding discs and do a squat separating the feet to a width slightly greater than that of the shoulders. “When closing the legs, it is done by focusing the force on the inside of the legs,” explain the Pin Twins.
Exercise 5: Plank with knees supported
We get into a plank position, with the knees and the balls of the feet resting on the floor and placing the palms of the hands on the sliding discs. We first move one arm and the other forward, sliding with the help of the discs and starting at shoulder height.
In addition to the exercises with sliding discs, the personal trainers Esther and Gema Pineda have already proposed other routines at ABC Bienestar that can be performed without material and with specific objectives: flat stomach, eliminating cartridge belts, having toned arms or wasp waist.
Benefits
- Full body, strengthens lower and upper body
- Strengthens the core
- Work on balance and attention
Remember…
- Correctly position the sliding discs on the ball of the foot or under the palm of the hands