The slide exercise

The slide is the perfect abdominal exercise for people prone to lower back or neck pain. Performing the slide is a good way to get your abs in shape for more challenging abdominal exercises.

Getting set
Remove your shoes. Lie on your back with your knees bent comfortably, feet hip-width apart, toes up, and heels digging into the floor. Rest your arms at your sides. Pull your abdominals in and gently push — but don’t force —your back into the floor so, to some extent, you flatten out the natural curve of the small of your back. See photo A.

The exercise
Slowly slide your heels forward as you gradually straighten your legs; don’t allow your abs to push upward or your back to pop up off the floor, even a little. Continue straightening your legs until you can’t keep your abs tight or your back on the floor or until your legs fully extend. Then slowly slide your heels back to the starting position, again taking care not to relax your middle muscles. See photo B.

Do’s and don’ts

• DO slide your legs out only as far as you can while keeping your back in contact with the floor. As you get stronger, you’ll be able to straighten your legs all the way while keeping your abs pulled in and your back flat.
• DO keep your head, neck, and shoulders relaxed.
• DO move slowly and take the time to feel your abs working.

Other options

• Single-leg slide (easier): Slide out one heel at a time. Do an equal number of reps with each leg.
• Slide with paper plates (harder): Place your heels on two paper plates or in plastic bags. You have to work even harder to slide slowly and with control.
• Short slide (harder): Slide your heels out to the point where you need to work the hardest to maintain your back placement on the floor. Slide your heels a few inches back and forth several times so you’re constantly working.