 Jaco here from the School of Calisthenics and today we're going to go through my favorite core exercise. It's one that develops that real nice midline pillar strength. It connects the upper and lower extremities because we're using the shoulders. We're connecting through the connecting chain in that midsection all the way down to the hip flexors and it really does give you a proper burn but also it's great because it's scalable depending on how far you move. It's my favorite exercise for the core so I'm going to be demonstrating in the video team it's going to be explaining all of the correct coaching points so that you make sure you're doing it correctly. And once you've had a watch let us know in the comments below what you thought of it, whether you've tried it and how you get on with it. If you do try it for the first time yourself and again with a subscribe make sure you hit that subscribe button. Let's get on with the video. This is a core slider and we're going to use a little couple of sliding plates so you can use socks which Jaco will show us in a minute on a smooth floor but he's going to place his toes like point his toes effectively to the top of his foot is resting on top of the sliders and then he's going to job is to push himself up into a press-up shape so the big thing around this you've got to lock in this midsection doesn't want to arch his back so make that hollow body shape and keep it tight throughout that full range of movement that we're going to go through. He's now going to push himself backwards through his hands and slide the feet outwards as he starts to change that lever length the further he goes the more difficult it's going to be and you really don't need to go that far on this exercise for us to start to feel a lot of stress and tension around the midsection which is the whole thing you're trying to control and maintain so keep that midsection locked in like you're trying to take a punch particularly when you're pulling your feet back in towards you don't allow yourself to slump in keep a strong body shape and that's the core slider with the sliders. Jaco can do the same thing on his feet with the socks and you can always use a towel or something anything which is going to allow you to slip and slide on the floor make that body position and give that core a nice little challenge.