18 Different Floor Exercises; Their Names List and Their Benefits

Sometimes we forget the beauty and effectiveness of simple things in life. Floor exercises on a floor mat are simple things that don’t require high-tech equipment. If you incorporate floor routines into your routine, building up significant muscles in your body such as core strength, muscular endurance, and flexibility helps burn fat and the overall shape of your body.

Also, Read 10 Breathing Exercises For a Healthy Body & Stress-Free Mind

So let us explore 18 different floor exercises!

1. Knees to Chest:

• – Lie on your back with arms by your sides.
• – Slowly bring both knees towards your chest, holding them with your hands.
• – Hold for 10 seconds and then return to the starting position.
• – Repeat 10 to 15 times.

2. Bicycle Crunch:

• – Lie flat on the floor with your lower back pressed to the ground.
• – Place your hands behind your head and bring your knees towards your chest, lifting your shoulder blades off the ground.
• – Straighten your right leg out and rotate your upper body to the left, bringing your right elbow towards the left knee.
• – Repeat on the other side.
• – Aim for three sets of 20 repetitions.

3. Crab Toe Touch:

• – Sit on the mat with bent knees and feet together, placing your hands behind you.
• – Lift your right leg and extend it forward, reaching your right foot with your left hand.
• – Switch sides and repeat.
• – Do 10 to 15 repetitions.

4. Alligator Walk:

• – Start in a push-up position with legs and arms shoulder-width apart.
• – Lower your body until your torso is close to the ground.
• – Move one knee up towards your elbows while simultaneously moving the opposite arm and leg forward.
• – Repeat 15 times.

5. Bird Dog:

• – Get down on all fours with arms and knees straight and palms facing downward.
• – Lift your right hand and left leg, keeping them straight.
• – Hold for a few seconds and return to the starting position.
• – Alternate between legs and repeat 10 to 15 times.

6. Floor Cobra Exercise:

• – Lie on your stomach with palms facing down in line with your shoulders.
• – Slowly lift your upper body, bending backward as far as comfortable.
• – Start with 3 to 4 sets per day and gradually increase.

7. Side-Lying Leg Lifts:

• – Lie on your side with straight legs and support your head with your lower hand.
• – Lift your upper leg as high as possible and hold for 3 seconds.
• – Slowly lower your leg and repeat on the other side.

8. Bridge Exercise:

• – Lie on your back with your knees bent and hands resting by your sides.
• – Lift your hips and upper body off the ground, using your hands for support.
• – Hold for as long as you can and then lower back down.
• – Aim for 15 repetitions.

9. Donkey Kicks:

• – Begin on all fours with elbows and knees touching the ground.
• – Lift your right leg toward the ceiling, keeping your knee and heel aligned.
• – Repeat on the other leg.
• – Perform a minimum of 10 repetitions per leg.

10. Planks:

• – Start in a push-up position, with a straight body supported by hands and toes.
• – Hold this position for 10 to 20 seconds, repeating 10 times.

11. Push-Ups

• – Begin in a push-up position with legs straight and palms facing down near your chest.
• – Lower your body by bending your elbows, then push yourself back up.
• – Aim for 10 repetitions.

12. Sit-Ups:

• – Lie down on the floor with your back touching the ground.
• – Place your hands behind your head and raise your head and torso, touching your knees with your elbows.
• – Aim for 15 repetitions.

13. Booty Kicks:

• – Lie on your belly with your hands under your chin.
• – Lift and pulse each leg in the air for one minute.
• – Alternate legs and repeat.

14. Scissor Abs:

• – Lie on your back with hands by your sides.
• – Lift both legs toward the ceiling and lower one leg towards the floor while keeping the other leg lifted.
• – Alternate between legs and repeat.

15. Side Plank Push-Ups:

• – Start in a plank position, then rotate your torso to form a side plank.
• – Lower your body by bending your elbow, then push back up.
• – Repeat on the other side.
• – Aim for 10 repetitions on each side.

16. Leg Drops:

• – Lie on your back with your hands resting by your sides.
• – Lift both legs until they are perpendicular to the ground, then lower them without bending or separating them.
• – Repeat 15 times.

17. Leg Circles:

• – Lie on your back with your legs raised.
• – Make circular motions with your legs, keeping them at a moderate height.
• – Repeat for 45 seconds.

18. Starfish Crunches:

• – Lie on your back and spread your legs.
• – Lift your right hand and extend it, while simultaneously lifting your left leg and touching it with your right fingertips.
• – Repeat on the other side.
• – Aim for 15 repetitions.

Remember to start slowly and gradually increase the intensity and repetitions as you become more comfortable with the exercises!

Also, Read 10 Science-Proven Health Benefits of Yoga!