8 Sliding Plank & Hip-Opener Exercises You Can Do on the Compact Pilates Sliding Board

This flow uses the small gliding discs on the Compact Pilates Sliding Board under your forearms, hands, or feet to turn a standard plank into a continuous core-and-hip sequence — no reformer, no gym membership, and it folds flat when you're done. It's built around video demonstrations[4], clipped to just the relevant seconds for each move so you're not scrubbing through a full-length video to find the next exercise.

The instability sliders create is the whole point — because there's less friction under your hands, elbows, or feet, your core and stabilizer muscles have to work harder to keep you steady through every rep[1][2][3].

Not medical advice. Talk to your doctor before starting a new exercise routine, especially if you're returning from an injury or have an existing shoulder, wrist, or back condition — planks and side planks load those joints directly.

Note on sides: the video demo shows exercises 4-8 on one side only. Do a full set on that side, then repeat the full set on the other side before moving on.

1. Elbow Sliding Plank (Start Position) — Core, Shoulders

Come into a forearm plank with your elbows resting on the gliding discs, forearms parallel, shoulders stacked directly over your elbows. Keeping your core braced and hips level, slide both elbows forward away from your body as far as you can control without your low back sagging, then slide them back in to return. This is the base position the rest of the flow builds from — go slow and controlled rather than fast.

2. Hands Sliding Plank — Core, Shoulders, Wrists

From a high plank with your hands on the gliding discs instead of your elbows, slide both hands forward away from your body, keeping your hips square and core tight, then slide back to plank. Same core-bracing pattern as the elbow version above, just from a straight-arm position — expect more demand on your wrists and shoulder stability here.

3. Elbow-to-Hand Slide Transition — Core, Shoulders, Triceps

Starting in the forearm-plank position from exercise 1, press up onto your hands (one arm at a time, or both together once you're comfortable), then lower back down to your elbows — using the gliding discs to control the transition instead of dropping down. Keep your hips still throughout; the goal is a smooth, controlled up-and-down, not speed.

4. One-Hand Sliding Plank — Core, Shoulders, Obliques

From a high plank with one hand on a gliding disc, slide that hand forward and back while your other hand and both feet stay planted, keeping your hips square to the floor the whole time. Do a full set on each side. Losing a point of support makes this a harder anti-rotation challenge than the two-hand version above.

5. Side Elbow Sliding — Obliques, Shoulders

From a side plank propped on one forearm, slide your other arm's hand or forearm forward and back along the floor in front of you while holding your side-plank line. Do a full set on each side. This targets the obliques directly — keep your hips lifted and stacked rather than letting them sag toward the floor.

6. Side Sliding to Half Plank — Obliques, Core, Hip Stability

From the side elbow slide position, rotate through your core to bring your body down into a half plank (forearm and both knees, or forearm and one foot, depending on your level), then rotate back up to side plank. Do a full set on each side. Control the tempo through the rotation rather than rushing it, especially the first few times.

7. Sliding Half Plank to Hip Opener — Hips, Glutes, Core

From the half-plank position, slide your top leg's disc out and rotate your top knee up and open (a hip-opener rotation), then slide back through half plank to reset. Do a full set on each side. Keep your supporting hip stacked underneath you rather than letting your whole body roll backward as the top leg opens.

8. Hip Opener — Hips, Glutes, Inner Thigh

The standalone version of the hip-opener rotation from exercise 7 — from a half-plank or all-fours base, rotate your top leg's disc through an open-and-close hip rotation, keeping your core engaged so the movement comes from your hip, not your low back. Do a full set on each side.

Frequently asked questions

Do I need a hard floor, or can I use this on carpet?

The non-slip base grips hardwood, tile, and low-pile carpet without a problem. On plush, high-pile carpet the sliding motion is less smooth — you'll get the best glide on a flat, hard floor.

How much space do I actually need?

The board is 105 × 40 cm — about the size of a yoga mat rolled out. It folds flat for storage, so you only need the floor space while you're actually using it, not permanently.

Is this beginner-friendly?

The sliding discs add instability, so this plank-based flow is a step up from a standard plank — if side planks or plank-to-hand transitions are new to you, start with exercises 1-3 and build up to the side/hip-opener moves once those feel controlled.

What's included in the box?

The folding sliding board with its non-slip surface, the built-in resistance band and pulley handles, and the small gliding discs used for this flow — everything shown above, ready to use out of the box.

How does this compare to a full Pilates reformer?

You get the same core sliding-and-resistance mechanics a reformer uses, in a board that folds flat and slides under your bed — at a fraction of the price and footprint of a full reformer machine.

Ready to try it?

The Compact Pilates Sliding Board is currently $69.99 (down from $134.99), available in Purple, Pink, and Black. Free shipping on orders over $75, and free 30-day returns/exchanges if it's not for you.

Pairs well with a folding yoga mat underneath for extra cushioning, or round out a full home Pilates setup with the 13-Piece Yoga & Pilates Set. If you want to add more pure core work on rest days, the ab wheel targets the same muscles from a different angle. Browse the full shop for everything else.

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Sources & references

1. Greatist — "31 Slider Exercises: A Slider Workout for Your Abs, Glutes, and More" (medically reviewed by Daniel Bubnis, M.S., NASM-CPT)
2. WeightWatchers — "5 Slider Exercises to Strengthen Your Core" (guidance from Jenn Seracuse, Director of Pilates, Flex Studios NYC)
3. Gopher Sport — "6 Fitness Slider Exercises Every Athlete Needs" (by Jason Ivesdal, NSCA-CSCS)
4. "28 Day Pilates Board Challenge — Day 1" — Move with Alligne (YouTube) — source video for the 8 exercise demonstrations above (4:54-11:40)