Workout at Home: 9 Paper Plate Exercises

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

This training complex once again proves to us that for physical exercise it is not at all necessary to have sophisticated simulators, piles of iron and sports complexes. It is quite possible to do the exercises at home. The main thing is to have a clear goal, a strong desire to achieve it, willpower, some free time … and maybe a couple of paper plates;)

The essence of this method (gliding) is that all movements are done by sliding the arms or legs along the surface of the floor. At the same time, almost all muscle groups participate in the work, balance, speed, endurance develop well, and seemingly familiar and familiar exercises open up from a new side.

There are special gliding discs available on the market, but they can be successfully replaced with conventional disposable plates. Paper ones are best suited, however, for various surfaces you can experiment with other materials and even a towel, as long as there is a slip.

1. In the lying position and back

Take a standing position so that the toes are on the discs. Sit down as deep as possible, rest your hands on the floor, while your legs slide back so that you take a lying position. Immediately begin a reverse glide motion with your feet toward your chest, then straighten to a starting position while standing. Repeat 15 times.

2. Push-ups with sliding legs back

Take a sitting position, socks on the discs, hands rest on the floor at a distance greater than shoulder width apart. Slide your legs back and forth to form a V, while lowering your arms to the floor. Reverse the movement by pushing up on your hands from the floor and pulling your legs up to your chest. Do 10 reps in total.

3. Sliding legs in a lunge

Various lunges are a great way to shape the thighs, and this "sliding" version works on almost all of the muscles in the lower body.

Starting stance in a deep lunge, right leg in front, left leg in back straight rests on the disc. Pull your left leg forward, bringing your knees together, and then quickly pull back to the starting position. Do 15 reps for each leg.

4. Push-ups with sliding arms

This exercise is great for training the muscles of the arms, chest and whole body.

Take your normal push-up position with your palms resting on the discs. Begin push-ups in which one arm slides forward and the other flexes and moves slightly backward. This exercise can seem quite daunting out of habit, so it might be worth starting with your knees on the floor. Repeat 15 times changing hands.

5. Raising the body using your hands

Usually, lifting the body from a prone position is used to train the press. However, this modification also involves the muscles of the back and arms.

The starting position is lying on your back, arms are spread apart, legs are extended. Raise the body, resting and helping yourself with your hands, which make a sliding movement at the same time. Keep your arms straight and your palms flat on the floor. Keep your back straight. Do 15 reps.

6. Sliding side lunges

These sliding leg movements are great for working out the inner and outer thighs, glutes, back and abs.

Transfer your body weight to your right leg, the toe of the left rests on the disc. Make a sideways glide motion with your left foot, with your hands making a motion similar to that of a skater. Then bring your leg back, making the opposite motion with your arms. Repeat 15 times for the left leg, then 15 for the right.

7. Raising the body from a prone position

The goal of this exercise is for the abdominal and thigh muscles.

Sit with your hands behind your head and your spine straight. The legs are bent at the knees, the heels are pressed against the discs. Extend your legs forward and slightly to the sides, while lowering your straight back to the floor. Then lift your torso back up while bending your legs to the starting position. Do 15 reps.

8. Swimming

Here you will have to work hard for your arms, shoulders and the entire back of the case.

Lie face down with legs extended shoulder-width apart, socks on the floor, arms extended forward, palms on the discs. Using your back muscles, lift your chest as much as possible off the floor, while simultaneously circling the sides with your hands, similar to the movements of a swimmer. Then the hands slide forward, and the body is lowered to its original position. Repeat 15 times.

9. Pulling up the legs in the lying position

This popular gliding exercise is much more fun.

The starting position is a plank in the lying position, socks on disks. Bend your left knee towards your left arm, trying to bring your knee as close to your arm as possible. Move your left leg back quickly to perform this movement with your right leg. Repeat a total of 20 times, alternating sides.

Do you want more exercises with improvised means? Check out this workout set with a towel.

We also have a whole one.