This workout involves doing three sets of five moves. Each set involves working for 45 seconds before taking a 15-second rest between moves.

Move 1 – abs and glutes

Come onto your hands and knees, hands under shoulders, hips above knees and place the gliders under your feet.
Get into a high plank by extending your legs out using the sliding motion.
Stay there for two seconds before sliding your feet in to bring your knees to your chest.
Hold for two seconds before sliding your feet back out.

Move 2 – glutes and obliques

Stand with feet hip-width apart.
Place the gliders under your feet.
Bend both knees and starting with the right leg, slowly draw a rainbow with your foot – sliding your leg right behind you and bringing it back to the squat position.
Keep the supporting leg slightly bent at all times.
Repeat for 45 seconds then switch sides.

Move 3 – abs and glutes

Start in a high plank position, hands under shoulders, hips above knees and place the gliders under your feet.
Place your right foot on the glider and slide it forward to the outside of your right hand, keeping both legs straight.
Hold for two seconds, then slide the foot back so bring you back into that initial plank position.
Repeat for 45 seconds, then switch sides.

Move 4 – glutes

Stand with your feet hip-width apart, hands on your hips, with gliders under your feet.
Slide to the side with your right leg then push your hips back, bend your right knee and lower your body until your right knee is bent nearly 90°.
Return to the start.
Repeat for 45 seconds, then switch sides.

Move 5 – glutes

Lie flat on your back with your arms at your sides and heels on top of gliders.

Engage your hamstrings, bend your knees and bring your feet toward your butt.

Slowly return to start.

The glider workout that'll set your glutes and core on fire