4 Exercises you can do on the floor

Whether you frequently find yourself on the floor with your kids or you find yourself too tired to get on your feet to work out, you can conveniently do these four full-body exercises on the floor.
Whether you frequently find yourself on the floor with your kids or you find yourself too tired to get on your feet to work out, you can conveniently do these four full-body exercises on the floor.

4 Exercises you can do on the floor

1. Plank

This stabilization exercise uses muscles from head to toes. (I like doing plank when I’m on the ground coloring with my son.) Start on your stomach, legs straight, elbows under your shoulders. Lift your body up into plank position, holding yourself up on your toes and elbows. Hold for 30 to 60 seconds, keeping your back flat and core muscles engaged, drawing your belly button towards your spine without rounding your back. Repeat 10 times.

2. Boat pose

Inspired by yoga, boat pose stretches the front of your body, while strengthening your back, glutes, and hamstrings. Lay on your stomach, bend your knees, bringing your heels in towards your glutes. Reach back and grab your feet. Lift your head towards the ceiling, opening your chest, lift the front of your legs off the ground. Hold for 30 to 60 seconds or pulse for a count of 20. Repeat 8 times.

3. Side plank

This floor exercise will strengthen your legs, arms and shoulders, but it specifically targets your waist. You will feel it mostly in your obliques, but your back and abdominal muscles are also at work. Start on your hands and knees. Move your legs straight back so your body becomes a plank. Rotate your body onto your right hand, keeping your right arm straight, and side of your right foot. Reach your left hand to the sky. Hold position for 30 to 60 seconds. Release and repeat on the other side. Aim for 5 reps each side.

4. Bridge with hip lift

This is a great exercise to stretch your hip flexors and quads (front of your leg) and strengthen your low back, glutes, and hamstrings. Lay on your back, knees bent, feet flat on the floor, arms straight down at your sides. Lift your hips up, squeezing your glutes. You can also press down against the floor with your arms to work your triceps. Hold for 1 second, lower without relaxing your body on the floor, and repeat for 20 reps.

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