By placing folded towels under your hands or feet, you can make basic exercises like squats and pushups more difficult, promoting coordination and balance while increasing the difficulty of your workout. Exercise sliders made from towels are inexpensive and can be made with standard household towels. Towels, unlike other exercise sliders, work best on wooden, linoleum or ceramic floors — not so much on carpet.(livehealthy)
The difficulty of body-weight exercises for your core can be increased with minimal extra equipment, including towel sliders. The sliding pike is an exercise that you can do almost anywhere. Place a folded towel under both feet, making sure your heels hang over the edge of your towel. This positioning allows you to place them on the floor to act as a brake if you lose control. With your arms extended and in plank position, keep your torso straight and your legs together as you bring both your legs in at the same time, pulling them toward your chest. Hold for five seconds before returning to plank position and repeat 10 to 12 times.(livehealthy)
Core Workout 2:
This exercise also places you in plank position, but you need a folded towel under each foot. With your arms extended and your torso straight, place you feet hip-width apart. Bend your right knee, moving it up toward your chest while keeping your left leg extended. As you move your right leg back to straighten it, move your left leg up toward you chest. Repeat this motion for one to three sets of 10 to 12 reps per leg. Once you have mastered the basic exercise, speed up the movement.(livehealthy)
Single Leg Squat:
The single leg squat is a variation on the basic squat. This exercise works you glutes, quadriceps, hamstrings, lower back and calf muscles. Stand with your feet hip-width apart, and a towel under your left foot. With you hands on your hips, sink down over your right leg, bending at the knee and hip as if you are trying to sit down. As you lower your body, keep your torso and left leg straight, letting your left leg slide out to the side. Sink as low as you can, hold the position for three counts, then slowly raise yourself back up. Repeat 10 times before switching legs. To increase the difficulty, repeat the squat for more than one set, or hold dumbbells in your hands to increase overall resistance.(livehealthy)
From standing, rest the toes of one foot on a towel or Valslide. Push your leg back, your foot sliding along the floor. Slowly lower yourself until your front thigh is parallel to the floor and your rear knee nearly touches the floor. Perform as many reps as you can on one leg, then switch legs and repeat. (Mensfitness)
Hip-extension Leg Curl
Lie on your back on the floor and rest your heels on two towels or Valslides. Drive your heels into the floor and bridge your hips up. Simultaneously bend your knees 90 degrees to perform a leg-curl motion.
** The sky is the limit when it comes to all the exercises a towel can help with! Add a little slide and the workout is that much harder!