10 Floor Exercises
Try these 10 new exercises you can do from the floor of your living room! These exercises should be performed after warming up. Include as part of a walk or combine workouts into multiple sets. Remember to STRETCH after!
Exercise 1: Bird/Dog
8-15 reps (R & L =1)/1-3 sets
* Ear, shoulder & hip in line – Head & spine parallel to floor
* Tuck tailbone & flatten back (engage abdominals)
* Hands below shoulders/Hips above knees
* Focus on balance & breathing while fully extending arm & leg out
Exercise 2: Bridges
8-20 reps/1-3 sets
* Shoulders down, palms up & knees parallel
* Tuck tailbone, engage glutes & thighs to lift hips up
* Inhale down & exhale up – push through heels
* Relax the jaw & mindful to use legs, NOT arms
Exercise 3: Side Plank - Hip Drop
8-12 reps/1-3 sets
* Elbow directly below shoulder, palm down
* Ear, shoulder, hip & knees in line (keep hips stacked)
* Knee –OR- Extended legs (staggered feet)
* Inhale down & exhale press hips up (squeeze obliques)
Exercise 4: Single Leg Bridge
8-15 reps (on each leg)/1-3 sets
* Shoulders down, palms up & foot over knee (option: extend leg up/out)
* Tuck tailbone, engage glutes & press through heel to lift hips
* Engage abdominals & keep hips level
* Inhale down & exhale up
Exercise 5: Abdominal Crunch with Bicycle Legs
8-20 reps (R & L = 1) / 1-3 sets
* Pull shoulders down, close ribcage & engage abdominals
* Hands to ears (do not pull neck), elbow open & relax jaw
* Rotate shoulder towards opposite knee (lifting shoulder blade off floor)
* Inhale through the nose, exhale through the mouth
Exercise 6: Clams
8-20 reps (on each leg)/1-3 sets
* Ear, shoulder, hip & heel in straight line (knees bent)
* Hips stacked on top of each other (hand to hip)
* Relax head on pillow, block or arm for neutral spine
* Focus top hip lifting (feet together) & engage abs to prevent swaying
* Inhale down & exhale up
Exercise 7: Knee/Heel Taps
8-20 reps (In & out = 1)/1-3 sets
* Ear, shoulder, hip & heel in straight line (knees bent)
* Hips stacked on top of each other (hand to hip)
* Keep abs engaged to prevent torso swaying
* Keep leg lifted & tap knee in (internal rotation), heel out (external rotation)
Exercise 8: Leg Circles
8-20 reps (in each direction)/1-3 sets
* Ear, shoulder, hip, knee & heel in line (top leg), bottom leg bent
* Brace abs & keep hips stacked – prevent torso swaying
* Focus on controlling top leg circling forward & backwards
* Neutral or flexed ankle – top leg & breathe!
Exercise 9: Single Leg Bicycle (Fwd/Bkwd)
8-15 reps (in each direction)/1-3 sets
* Ear, shoulder & hip in straight line (bottom leg bent)
* Breathe at a natural pace & keep hips stacked
* Focusing on heel, pushing leg forward & back: bicycle forward
* Focusing on toe, push leg back behind body & circle to front: bicycle backward
Exercise 10: Inner Thigh Lift
8-20 reps/1-3 sets
* Ear, shoulder & hip in straight line (hips stacked)
* Bend top leg forward & straighten bottom leg
* Exhale leg up & inhale down
* Flex foot of bottom leg & lift leg up using inner thighs