A 20-Minute Glider Workout That’ll Tone Your Upper Body

You’ve probably seen those purple gliding discs at your gym or even used them in class for moves like lunges and mountain climbers. If you have, you know those little suckers make moves surprisingly harder.

“Gliders engage your muscles in a contracted way and allow your muscles to stretch,” explains Nina Koulogeorge, a New York City-based trainer at YG Studios. “You also use more of your core when working with gliders; therefore, you’re building core strength at all times.”

While it’s common to use gliders for lower-body and core work, you can also use them to strengthen your upper body. Try Koulogeorge’s 20-minute workout below to work your chest, arms, shoulders, back and core.

If you don’t have gliders, thin washcloths work on hardwood floors, and paper plates or the cover of a magazine will do on carpet.


Perform each exercise 3 times, resting 30 seconds between sets. When you’ve completed 3 sets of the first exercise, move to the next exercise.

(No gliders)

  • Stand at the side of the mat so it is perpendicular to you. Lower to a forearm plank with your forearms on the mat, shoulders over elbows, neck aligned and abs contracted.
  • Keeping your feet planted, move your right forearm to the right side of the mat, then move your left forearm to meet it so you are back in forearm plank.
  • Move your left forearm, then your right, so you are back to center.
  • Repeat the movement to the left side of the mat, keeping your feet in place. Then return to center.
  • Continue alternating for 30 seconds.


  • With your feet on gliders on the floor, come to a forearm plank with your arms at one end of the mat.
  • Contract your abs, and crawl up and down the mat on your forearms, keeping your hips square.
  • Continue moving forward and backward up and down the mat for 30 seconds.


  • On all fours with your hands on gliders, slide your hands forward so your torso is at a 45-degree angle to the floor.
  • With your right hand, make a wide circle stretching out and around, keeping your arm straight and getting your abs close to the floor — keeping your abs contracted.
  • Repeat with your left hand.
  • Continue alternating for 1 minute.


  • On all fours with your hands on gliders. Slide your hands forward so your torso is at a 45-degree angle to the floor.
  • Keeping your left hand still, slide your right hand out to the right, and lower your chest to the ground like a pushup. Press back up, and return to the starting position.
  • Repeat, sliding your left hand out to the left.
  • Do 8 reps on each side.


  • On all fours with your hands on gliders. Slide your hands forward so your torso is at a 45-degree angle to the floor.
  • Keeping your left hand still, slide your right arm straight out until your abs touch the ground. Drive your arm back to the starting position, keeping your arm straight the entire time.
  • Repeat with your left arm.
  • Continue alternating for 30 seconds.


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This Week in Health & Fitness: Fit for Your Age? Take This Test

You’re back for more, and so are we. We’re pleased to present another edition of “This Week in Health & Fitness,” the Under Armour Connected Fitness biweekly series in which our editorial team hand-curates the biggest stories, trends and goings-on around the world that will help you on your quest to live a healthy lifestyle. Let’s get back to it.

How Fit Are You for Your Age?

Admit it, you’ve said this line before: “I’m in pretty decent shape for my age.” But are you? How would you know? Across the pond, this piece from The Telegraph has an actual checklist by age group. Did you know that if you’re in your 40s, you should be able to sprint for 60 seconds without stopping? Last one there’s a rotten Gen Xer.

Exercise? Let’s Be Brief

We get it, life is busy. But exactly how short of a workout can you get away with? The New York Times takes on this question. Here at UACF, we preach the benefits of high-intensity interval training over and over. We can’t recommend it enough, especially for the time-constrained.

How About a Museum Workout?

Here’s a best-of-both-worlds situation: Work out while getting a guided tour through fine works of art. It’s a thing, especially if you plan to be in New York soon. “The Museum Workout” is exactly what it sounds like: a 45-minute guided jaunt through the Metropolitan Museum of Art coupled with a brisk cardio session.

Yoga by Candlelight

Could you use a little relaxation with some mood setting? Back in the U.K. again, Virgin Active is offering calm yoga classes — by candlelight. Check out this video review.


Running: Key to Mending a Broken Heart

Was your Valentine’s Day not all it was cracked up to be? It happens. But there is some scientific evidence that lacing up your running shoes and getting out there can actually help combat those negative vibes. Competitor.com has the scoop.

…But Be Careful with the Tunes

Everything in moderation, right? Including studies — one that suggests listening to music or podcasts while you work out can be detrimental to your form, according to Health magazine. Find out whether you’re more at risk of hurting yourself.

Exercise vs. Diet

Wait, shouldn’t that be exercise and diet? Well, yes, you need both for sustained weight loss. But a new study suggests that permanent changes to your diet go much further toward helping you keep the weight off than a regular exercise routine.


> A Love Letter to Broccoli: Where Is the Respect?
> Daniel’s Weight-Loss Secret? 2 Pounds Per Week
> 10 Things to Look for in Your Personal Trainer
> 5 Ways to Stay Germ-Free at the Gym

The Ugly Proof for Snackers

We’ve got bad news if you love Doritos — and you know what’s coming. They’re really not very healthy. Check out this breakdown of all 26 ingredients in Doritos Nacho Cheese Tortilla Chips, the conclusion of which deems these munchables “a cheese-dust-covered grenade.”

Baltimore: Near and Dear to Our Hearts

OK, let’s get back to the feel-good stuff. The latest installment of the “Active Girl’s Guide” for healthy travel from Women’s Health hits up Baltimore — aka Charm City and the home of Under Armour’s Global Headquarters. There are some fun recommendations for running, cycling and eating, as well as shoutouts to our own Under Armour Performance Center and the UA Brand House in Harbor East.

Age Is Just a Number, Part III

We’re developing a nice trend here of this final slot going to people doing amazing things deep into their golden years. Last time, it was a 98-year-old yoga instructor. This time, it’s a 105-year-old French cyclist who is setting world records and destroying all preconceived notions of aging. Très impressionnant!


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Recipe: Quick Greek Chicken Wraps [Video]

Make a delicious, nutritious lunch in no time flat with Greek style chicken wraps by Cooking Light. Combine grocery store rotisserie chicken, tomatoes, cucumbers, olives, and hummus on a flour tortilla and you have a balanced meal.

This recipe is part of our 30 Healthy Log It Now Recipes e-cookbook!
Download your free copy here.

Greek Style Chicken Wraps


  • 1 cup grape tomatoes, halved
  • 3 tablespoons pitted kalamata olives, coarsely chopped
  • 2 tablespoons crumbled feta cheese
  • 1 1/2 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon olive oil
  • 1/8 teaspoon ground red pepper
  • 4 ounces shredded skinless, boneless rotisserie chicken breast (about 1 cup)
  • 2 Kirby or small cucumbers, chopped
  • 6 tablespoons plain hummus
  • 6 (8-inch) whole-wheat flour tortillas


Place tomatoes, olives, feta, juice, oregano, oil, pepper, chicken, and cucumber in a large bowl; toss to combine.

Spread 1 tablespoon hummus over 1 side of each tortilla. Top each tortilla with about 1/2 cup chicken mixture. Roll up wraps; cut in half.

Nutrition Information

Serves: 6 |  Serving Size: 1 wrap

Per serving: Calories: 237; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 20mg; Sodium: 559mg; Carbohydrate: 27g; Dietary Fiber: 5g; Sugar: 0g; Protein: 12g

Nutrition Bonus: Potassium: 0mg; Iron: 1%; Vitamin A: 0%; Vitamin C: 0%; Calcium: 40% 

Cooking Light Diet

Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at CookingLightDiet.com. Follow Cooking Light on Facebook for more daily recipe inspiration.

Follow Cooking Light on Facebook for daily recipe inspiration.

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This Is What a Serving of Wine Actually Looks Like

If you’re accustomed to coming home at night, whipping out a giant wine glass and filling it up to the tippity top with your favorite Pinot, then you’re probably going to be disappointed the next time you order some vino at a bar or restaurant. Though we’d all like to believe otherwise, an actual serving of wine isn’t very big. In fact, it’s only 5 ounces, and depending on the type of glass you’re using, that can look really small. “Oftentimes, people are shocked when they see a proper pour of wine,” sommelier Victoria James, wine director at New York restaurant Piora, tells SELF.

“At home,” she continues, “you’re probably pouring yourself 7 to 9 ounces, and, let’s be honest, you’re probably having more than just one.”

Over-pouring is a problem that is especially common if your favorite wine glass is a large one. Now, you’re probably wondering, why can’t all wine glasses just be the same damn size? Why all the red-glass, white-glass tomfoolery? Well, James explains that wine glasses come in many shapes and sizes for a reason. Different glasses are designed to accentuate the different flavors and aromas of different wines.

For example, she says that a flute is good for Champagne because it keeps the bubbles in the glass for longer, while the larger, more open rim on a standard wine glass will allow you to, “get your nose in and appreciate the complex aromatics.” And, aside from that flute, the majority of these glasses can accommodate a lot more than a single 5-ounce serving. And that’s where things can tend to get tricky in the over-pouring department.

A glass of wine with dinner can be a great way to unwind at the end of a stressful day. Too many glasses, on the other hand, can mess with your sleep and stack on the calories, which can get in the way of any weight loss goals you may have. A single serving of wine, whether it be red, white, rosé, or bubbly, will have between 105 and 125 calories, and, if you’re over-pouring, those calories can add up quickly.

If you’re actually interested in paring down your pour of wine, there are a couple things you should know. In a standard 750-mL bottle of wine, there are roughly five glasses of wine. This means that with each serving, you’ll want to aim to pour yourself one-fifth of the bottle. If you’re in need of a visual aid, we’ve got just what you need. The graphic below demonstrates what 5 ounces of wine actually looks like in six different glasses. File it away and never wonder how much you’re drinking again.


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