Having a perfectly toned body is a dream come true! But with the busy schedule everybody has these days, going to a gym can be a hassle and buying equipment expensive. What if there is a cost-effective way to lose weight? Yes! Floor exercises are a great way to stay fit.

Floor exercises tone different sections of your body, giving you a ravishing look. Various fitness experts have suggested that these are good for your abs and inner thighs. Explore this article for a basic idea about the floor exercises to lose weight.

What Are Floor Exercises?

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.

Types of Floor Exercises:

  • Floor exercises involve a lot of muscles in our body. Many tasks include or target a specific body part.
  • Lunges are a common stretch that benefits leg muscles.
  • A ubiquitous abdominal workout session using the floor is typical. Crunch is one of those exercises to reduce fat.
  • Core ability is strengthened in some floor exercises without involving any muscle group.
  • Static floor exercises are an essential part of these floor routines, which means body movement is very less.
  • Plank is the best example of floor exercise.

Benefits of Floor Exercises:

  • Floor exercises improve the digestion process and enhance bladder control.
  • It reduces the risk of organ prolapse.
  • Floor workouts help women recover better and faster post-delivery.
  • Recovery from surgery is made easy with these exercises.
  • Losing weight instils confidence and improves the quality of life.

18 Best Exercises on Floor:

Here we enlisted 18 simple and easy floor exercises to lose weight fast at home. Let’s have a look into them.

1. Kness To Chest:

Hips and lower back(lumbar spine) muscles are the most affected with the knee to chest stretch. It also relieves pressure on spinal nerves. It helps lose fat around your belly and thighs.

How To Do:

  • Lie straight on your back with hands on either side.
  • Now slowly fold your knees up to your chest and hold them with your hands.
  • Hold them there for 10 seconds and then bring your legs back to the initial position.
  • Repeat the same process 10 to 15 times for effective fat loss.

2. Bicycle Crunch:

The bicycle crunch is an excellent way to activate your rectal and upper abdominal muscles. These muscles are toned and help burn fat.

How To Do:

  • Lie flat on the floor with your lower back pressed to the ground.
  • Place your hand at the back of your head and bring the knees towards your chest, lifting your shoulder blades off the ground.
  • Make an angle of 45 degrees to the ground straightening your right leg out.
  • Turn your upper body to the left, moving your right elbow towards the left knee.
  • Make sure your elbows and ribcage are moving.
  • Repeat the same motion by switching sides to complete a repetition.
  • Try to do three sets with 20 repetitions.

3. Crab Toe Touch:

Crab toe touch primarily focuses on your lower back and abs. The secondary muscles that are affected are the glutes, hamstrings, and shoulder muscles. Thereby this exercise highly reduces fat in the affected areas.

How To Do:

  • Sit on the mat bending your knees, place your feet together snd place your hands right behind you.
  • Lifting your right leg, extend it forward kicking, and touch your right foot with your left hand.
  • Now place your right leg on the mat, kick forward your left leg and touch the left foot with your right hand.
  • Repeat the process 10 to 15 times to lose fat.

4. Alligator Walk:

If you want to have a total body workout improving your endurance, then the alligator walk is the workout for you. Your arms, legs, shoulders, and core are strengthened. To reap maximum benefits, keep your movements slow and controlled.

How To Do:

  • Put yourself in a press-up pose, with the shoulder-width gap between your legs and arms.
  • Slowly lower your body till your torso goes as low as it would go.
  • Start walking by moving one knee up towards your elbows alongside moving the opposite arm and leg forward.
  • Repeat the process 15 times.

5. Bird Dog:

A bird dog exercise improves your stability and simple core activity. It also helps achieve a neutral spine and relieves low back pain. It helps lose fat in hips and back muscles by strengthening them.

How To Do:

  • Get down on all fours, arms and knees straight and palms facing downward.
  • Lift your right hand and left leg, keeping them straight.
  • Keep your hips squared and keep your legs and hands-only as far as your body allows.
  • Hold up for a few seconds, and return yourself to the all-fours pose.
  • During the entire exercise, keep your abs engaged.
  • Do it 10 to 15 times with each leg; keep alternating between your legs.

6. Floor Cobra Exercise:

The floor cobra exercise is the best way to strengthen the muscles between your shoulder blades. The stretches in this pose cause loss of fat in the abdominal area; in other words, belly fat.

How To Do:

  • Lie down on your tummy.
  • Put your palms facing down in level with your shoulders.
  • Slowly lift your upper body. The transition has to be very smooth.
  • Bend backwards as much as your body allows.
  • This stretching technique enhances the growth of cells and increases your height with continuous practice.
  • Start with 3 to four sets per day and can increase with practice.

7. Side-Lying Leg Lifts:

Side-lying leg lifts are stretches enhancing your posture, flexibility, and balance of your body, increasing limb speed. This exercise targets muscles in your lower body.

How To Do:

  • Lie down on the floor sideways.
  • Keep your legs straight and the lower hand under the head and upper hand to balance your body.
  • Slowly lift your upper leg as far as possible and keep it there for 3 seconds.
  • Slowly bring your leg down.
  • Repeat the same procedure, alternating between the legs.

8. Bridge Exercise:

If you want to strengthen your butt muscles and hamstrings, then add bridge exercises to your workout regime. It enhances your core stability and targets abdominal muscles and lower back and hip muscles when done correctly.

How To Do:

  • Lie down on your back with your knees folded and a gap of knee width between your legs.
  • Rest your hands on either side of your body.
  • Now, applying pressure on the hands, lift your hips and upper body, and hold it for as long as you can.
  • Slowly pull back your hips and torso into a resting posture.
  • Repeat the same routine 15 times, and you can increase the number gradually.

9. Donkey Kicks:

Donkey kicks are an exercise that targets the glutes. Since your entire body has to remain stable during this exercise, it works your core and shoulder muscles. Toning your muscles reduce fat and increase muscle strength.

How To Do:

  • Lie down on the yoga mat with elbows and knees touching the ground.
  • Slowly lift your upper body towards the ceiling, and see that your elbows, knees And heels are in a straight line.
  • Keep your elbows firmly on the ground, and keep your head and torso straight.
  • Now, lift your right leg and stretch it as much as possible, keeping the left knee intact on the floor.
  • Ensure that the right foot is pointing towards the ceiling and extending it in the up and down position without moving the left knee or the upper body.
  • You will be able to feel pressure in the butt area.
  • Repeat the same for a minimum of 10 times in one leg and switch to the other leg

10. Planks:

Planks are a core strength exercise working in three dimensions. It is a workout where your body should maintain a position similar to a push-up for as long as possible.

How To Do:

  • This is one of the basic exercises to perform on the floor.
  • Put yourself in a push-up position.
  • Don not bend yourself and keep your body straight with hands and toes touching the ground.
  • Try to stay in this position for 10 to 20 seconds and repeat ten times.
  • Take 5-second rest in between to relax.

11. Push-Ups:

Push-ups are considered strength training. But for a well-rounded workout session, add some more floor routines for effective loss of weight.

How To Do:

  • Sleep on the floor facing the floor.
  • Keep your legs straight and palms facing down near the chest.
  • Balance your body on your hands, bending your elbows.
  • Slowly lift your body, balancing your body on your palms and toes.
  • Push your body up and down without your knees bending and touching the ground.
  • You can start with ten repetitions.

12. Sit-Ups:

How To Do:

  • Lie down on the floor with your back touching the ground.
  • Put your hands at the back of your head.
  • Bend your knees and raise your head and torso, extending your arms and touch your knees.
  • Hold up in that pose for 3 seconds and come back to the initial position.
  • For a beginner, 15 repetitions are doable.

13. Booty Kicks:

Booty kick is an exercise that is effective in toning your glutes and leg muscles.

How To Do:

  • Lie down on your belly and put your hands under the chin perpendicular to your body.
  • Keep your body straight.
  • Slowly lift your right leg and pulse it for a minute in the air.
  • Bring your right leg down and repeat the same with the other leg.
  • This will help work out different areas of your buttocks toning them.

14. Scissor Abs:

The scissor kick is an exercise that targets your core muscles, glutes, quads, and adductors. All the excess fat in these areas is affected, and therefore you burn fat.

How To Do:

  • Lie down on your back with your hands on either side.
  • Lift both of your legs towards the ceiling keeping your core secure.
  • Lower your right leg and slowly form a scissor shape by lifting your right leg as you lower your left.
  • It doesn’t matter if your movements are slow; they need to be steady.
  • Repeat it 30 times with each leg.

15. Side Plank Push-Ups:

Side plank push-ups improve your core muscles. It also initiates the muscles in the chest, shoulders, and back. Doing it regularly will help you lose fat effectively.

How To Do:

  • Stay in plank posture bending your elbows towards the sides.
  • Now lower down into a push-up and rotate your torso to form a side plank posture.
  • Lowering your left hand to the mat, perform another push-up.
  • Now lift your right arm and come back into the side plank, completing one repetition.

16. Leg Drops:

This is an exercise mainly working lower body muscles. These include rectal muscles and lower abdominal muscles. You can reduce the fat from these body parts with this workout.

How To Do:

  • Lie down on your back with your hands resting on the side.
  • Applying pressure on your hands, lift both of your legs until they are perpendicular to the ground, completing one repetition.
  • Do not bend or separate your legs.
  • Perform this routine for 45 seconds and take a rest.
  • Repeat this routine 15 times and gradually increase.

17. Leg Circles:

Leg circles strengthen the core and affect your legs, quadriceps, and hamstrings promoting a healthy hip joint. It is a great way to work your abs and burn unnecessary fat.

How To Do:

  • Lie down on the floor with your back to the ground.
  • Now raise your legs and make simple circular motions.
  • Make sure your legs aren’t too high.
  • Repeat this for 45 seconds and relax.

18. Starfish Crunches:

The starfish crunches target your core abdominal muscles, sculpting your centre. It is the best way to lose accumulated fat around your abdomen and hips.

How To Do:

  • Lie down on your back and spread your legs.
  • Now lift your right hand and extend it.
  • While doing this, lift your left leg and touch it with your right fingertips.
  • Now bring your legs back down, completing one repetition.
  • Switch sides and repeat it 15 times.

Finally, all we can say is that the floor exercises are simple workouts, which you can do anywhere by laying on a simple floor mat. Though they are simple, the only continuous practice can yield the results that you desire. Pick an exercise from the 18 best floor exercises to lose weight and start working out.

Let us know if you still have any doubts or concerns about the floor exercises. We would love to assist you with the best solutions and answers.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.