Today we want to give you ideas of exercises on the floor. It is one more way of working, which offers many possibilities, so we want to give you the best exercises so that you can train at home and get in shape and thus be healthier.
These exercises are beginner level, everyone can do them, even children, so you can have a good time with your family while doing sports.
As they are without material, in some exercises we offer you extra material if you want to add difficulty to the exercise, but it is not mandatory, you can do these exercises anywhere, at home, at work, in the park…
Lateral leg raise: you should lie on your side, on the right side. Bend your right arm, rest your arm on the ground and your head on your hand. Support the left hand on the ground, the legs should be stretched, the left on top of the right. Now, lift your left leg and bring it towards the ceiling (you must keep it straight at all times). When you get as high as possible, lower your leg and start again. Do 15 repetitions with each leg.
Hypopressive abdominals: hypopressive exercises are one of the best options to strengthen the abdominals and the pelvic floor without causing a great impact. They can be done with many different postures, but the general operation is the same, do the apnea breathing technique, while opening the ribs, and bringing the abdomen in. To learn how it is done, we recommend that you enter the hypopressive room and make the videos of our teacher Gloria Sobrero, physiotherapist and specialist in pelvic floor re-education.
Shoulder elevation: lying on your stomach (you can do it on a mat to make you more comfortable), bend your arms, at a right angle and support your hands at head height. The legs must be stretched out. The movement consists of lifting your upper body, keeping your hips off the ground as far as you can, then lower yourself back down and start again. Do about 10-12 repetitions.
Knee lift: in this case you should lie on your back, with your knees bent and your arms outstretched. Keeping your knees bent, lift them off the floor until your knees are above your pelvis. Hold the position for a couple of seconds and lower your legs. This exercise is perfect for working the lower abs without discomfort. Do sets of 12 reps.
The scissors: fully stretched on your back, with the palms of your hands resting on the ground to help you or the exercise, raise your legs and cross them. The right leg goes to the left side and the left leg goes to the right side, so that the legs do not collide, one will pass above and the other below, as if it were scissors, hence the name of the exercise. You can also do the movement vertically, moving your legs up and down and vice versa.
Shoulder flexion and extension: Start with the same position as before, but with your knees bent. Take a breath and raise your arms until they are stretched above your head. When you’re up, release your breath. You can do this exercise with a pair of dumbbells or water bottles, but don’t weigh too much.
Open and close legs: lying on your back, with your hands stretched out, raise your legs. The movement consists of opening and closing the legs, with the knees bent at a 90-degree angle. You can also do it with your legs straight, you can add a couple of ankle weights to add intensity to the exercise.
Gluteal bridge: continue lying on your back, with your legs bent. You should lift your buttocks until they form a straight line with your knees and chest. Shoulders and feet should not lift off the ground. You can put a disc or other item that weighs on top of the abdomen to make the muscles work harder.
We finish the exercises by doing the opposite arm and leg raise exercise. You must get in a quadruped position, that is, supporting your knees, feet and hands on the ground. Now you have to raise your right hand and stretch it forward, do the same with your left leg, try to keep your balance so you don’t fall. Then do the same with the opposite arm and leg.
In our online gym you will find more exercises to do on the floor. If you want to do exercises with a higher difficulty level, look at the ones we have in each video, we have several levels so you can find the one you need in each workout.
If you want to do other types of exercises, you will also find them, since we have more than 600 different video sessions. In addition to a wide variety of disciplines, up to 21 different ones, so that you can do the routines that you like the most and so that you can change whenever you want.
