Gliding Disc Planks
With Hip Abduction and Adduction
Learn the Best Abs Exercises for Women and Men

If you want to learn all the best core and abs exercises for women and men, you're in the right place. Many core exercises work more than just the abdominal muscles. This page has pictures of a plank variation that adds some muscle work to the inner and outer hip while also engaging the core muscles.

The plank is one of my favorite exercises, and there are endless variations of this exercise.

By incorporating gliding workout discs with the plank, you can work your core muscles and your hip muscles at the same time.

Below are pictures of a plank variation that utilizes workout discs.

Abs Exercises for Women and Men
Gliding Disc Core Workout Exercise: Hip Abduction and Adduction

Abduction is just the anatomical term for out to the side or away from your body's midline, and adduction simply means moving closer to your body's midline.

Starting Position: Get into the plank position with your hands on the floor. Then, simply place your feet on top of two workout discs.

Form: While keeping your core muscles engaged and your lower back and upper body stabilized, open your legs out to the side while sliding the discs on the floor.

Hold for a brief second and then slowly bring your feet back together.

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Personal Trainer Tips: You can do this exercise for a certain amount of time or a certain number of reps. You can build up from 10 seconds to 60 seconds or start with 5 reps and build up to 25 reps.

One of the keys to this exercise is to keep your entire core and upper body completely still. The only thing that should move is your hips and legs.

Also, do your best to keep your torso parallel to the floor throughout.


In fitness, new tools are introduced all the time, and the new tools can help to spice up your workout.

All tools have pros and cons, so experiment with different tools until you find the ones that you like.

Check out some other core strengthening tools, and use the ones that you prefer.

Yours in Health,
Dr. Charles PT/PT

Learn More Abs Exercises for Women and Men Using Gliding Workout Discs

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