Glider Lunges + Ball Crunches
Glider Lunges + Ball Crunches
Equipment: Dual Sided Disc Gliders + 9" Pilates Ball
Difficulty: Intermediate
Target Muscles: Legs, glutes, core
How to Perform Glider Lunges + Ball Crunches
Step-by-Step Instructions:
- Perform 10-15 glider lunges on each leg (place glider under one foot, slide back into lunge)
- After completing lunges, immediately transition to ball crunches
- Sit on the Pilates ball and walk feet forward until lower back is supported
- Place hands behind head or crossed over chest
- Perform 15-20 ball crunches
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (10 lunges per leg + 15 crunches)
- Intermediate: 3-4 circuits (12 lunges per leg + 20 crunches)
- Advanced: 4-5 circuits (15 lunges per leg + 25 crunches)
Form Tips:
- Maintain proper form on both exercises
- Transition quickly between exercises for cardio benefit
- Keep core engaged during lunges
- Don't pull on your neck during crunches
- Control the glider during lunges
- Breathe steadily throughout
Common Mistakes to Avoid:
- Resting too long between exercises
- Sacrificing form for speed
- Not engaging core during lunges
- Pulling on neck during crunches
- Moving too quickly on the gliders
- Skipping the full range of motion
Modifications:
- Easier: Reduce reps or rest longer between circuits
- Harder: Increase reps, reduce rest time, or add a third exercise
Benefits:
- Combines lower body and core training
- Efficient full-body workout
- Improves cardiovascular endurance
- Burns more calories
- Builds functional strength
- Time-efficient training