Ab-to-adduction Slide Straight Arms
The ab-to-adduction slide straight arms is a bodyweight exercise that combines core engagement with hip adductor activation. Performed on sliders, it challenges the abs and inner thighs through a controlled sliding motion with straight arms.
How to do it
- Begin in a plank position with your hands on sliders or a smooth surface, arms fully extended.
- Slide one leg out to the side while simultaneously sliding your arms forward, extending your body.
- Pause at the extended position, engaging your core and inner thighs.
- Return to the starting plank position by pulling your arms and leg back in.
- Repeat on the opposite side and continue alternating for the desired number of repetitions.
Form cues
- Keep your arms fully extended and core braced throughout the movement.
- Slide smoothly without letting your lower back sag toward the floor.
- Coordinate the arm and leg slide to maintain balance.
- Engage your inner thighs to pull back to the starting position.
Breathing: Inhale as you slide out into extension, and exhale steadily as you return to the starting plank position.
Common mistakes
- Letting the hips drop causes lower back strain instead of targeting the core.
- Rushing the slide reduces the muscle engagement needed for stability.
- Bending the elbows alters the movement pattern and shifts focus away from the intended muscles.
Muscles worked
Primary: abs. Secondary: hip adductors, obliques.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps per side, rest 60 s
Lose weight
3 sets × 8–10 reps per side, rest 45–60 s
Build muscle
3–4 sets × 6–8 controlled reps per side, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel wrist or lower back discomfort, ease off and choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I don't have sliders?
You can use small towels on a hardwood floor or paper plates on carpet to achieve the same sliding motion.
Why do I feel this in my lower back?
Feeling it in your lower back usually means your core is fatigued and your hips are dropping. Rest and keep your abs braced.
How often should I include this in my routine?
Adding this core exercise 1 to 2 times per week is plenty for most beginners to build strength safely.