Friction Training and Its’ Effectiveness for the Core

One of many advantages of Friction Training is that in one single exercise, you are activating several muscle groups along horizontal, vertical, rotational and diagonal vectors, without the use of weights. A great tool for functional strength training!

What Does Friction Training Feel Like?

Friction Training is akin to the sensation that a skater feels as he or she streaks across a frozen pond. The Friction Board surface responds to your body weight by increasing the intensity of the workout proportionately to the pressure you exert. The friction training system was developed in Sweden as the Flowin‘ board and recently revised in the US as the Lynx board.

While toned abs are nice to look at, your core is so much more than just the washboard abs you often see in commercials and advertisements.

The core, or torso, refers to your lumbar and thoracic spine, pelvis and shoulder girdle. The major muscles included in the core include

  • muscles of the pelvic floor
  • Transversus abdominis
  • Multifidus
  • Internal & External obliques
  • Rectus abdominis
  • Erector spinae
  • Diaphragm


When your core is strong, you have better balance for athetletics, increased power transference and output and decreased risk of injury in activities of daily living.

A strong and stable core is essential to a proper workout no matter if the trained muscles are primary movers, secondary movers or stabilizers.

Positive effects of stabilization core exercises through Friction Training

  • Reduced risk of injuries.
  • Better balance, stability and coordination.
  • Better performance.
  • Better use of muscle strength.

Rehab Uses and More…

Because of resistance-controlled friction, there is virtually no impact. This makes the training advantageous for people recovering from injury using open and closed chain variables. Friction makes the precise control of movement easy to maintain and range of motion cannot exceed the level of muscular performance.

A low-impact training routine is ideally suited for anyone recovering from an injury or who suffers from chronic joint problems such as osteoarthritis. It is easy to maintain precise control of your movements and goals by varying the training techniques and altering the number of sets, repetitions, speed, range of motion etc.

Friction Training Sample Routine

Note:  you can also use paper plates or towels, or any sliding pads of your choice – resistance will not be the same but you will still manage to get a great workout

A. Warm up (repeat 2 times)

  1. 1 min Friction shuffle
  2. 1 min Inch worms
  3. 1 min toy solders

B. Friction training lower body and core workout (3-4 rounds)

  1. 3 vector lunge  10 reps each leg (vertical lunge, a back lunge and a side lunge)
  2. alternating lunge with jump 10 reps
  3. reciprocal hamstring curl  – 20 reps
  4. Froggies (for glutes)  30 reps
  5. pointed oblique crunch 10 reps each side
  6. Reverse pike 10 reps
  7. Pendulum knee tucks 10 reps
  8. spider wipes 10 reps

Before embarking on a fitness program, it is recommended to be evaluated by a professional to determine if you are healthy enough to exercise at a moderate-to-intense intensity.


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