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8 Floor Exercises For Your Core To Try At Home

My favorite type of exercise is practice on the floor. Lower ab taps, donkey kicks, planks-literally any exercise you can do while my cup of tea is on

8 Floor Exercises For Your Core To Try At Home

My favorite type of exercise is practice on the floor. Lower ab taps, donkey kicks, planks-literally any exercise you can do while my cup of tea is on the floor. But that is not because it is simpler (trust me, they aren't!). Whether you're targeting your abs or not, a good exercise on the floor strengthens your core muscles, and when I can feel my core working I feel my strongest. Tory Hale, senior fitness director at Gold's Gym, says you 're more likely to be using your heart when you take your workout to the floor.

"Doing floor exercises helps to engage the whole 'heart' that we describe here as lumbopelvic and shoulder stability," Hale says. "This ensures that each movement performed during the exercise is both more stable but also more likely due to ground input on body and limb positions to be done correctly."

Exercising on the floor isn't only going to make you feel better in your next Pilates mat class — that resilience translates into every step.

"All joint exercises such as deadlifts or squats require greater core strength and endurance, and any athletic-based movements such as throwing or punching require a transfer of force from the pelvis to the shoulder," Hale says. "Movement on the ground increases core flexibility and the ability to pass energy from the pelvis to the shoulder."

You can also integrate parts into various styles of workouts as you get in a complete workout from the floor.

"I typically use these before the bigger lifts in the warm-up /primer segment," says Hale. "The only source of input while standing is from the feet, 'closing' the circuit by getting on our hands also allows greater body knowledge and core participation."

The best part of the floor exercises is you can do them anywhere you want. All you need is your body, and a mat, if you wish. No gymnasium required. If you've ever taken a floor class, you'll know how big a difference it can make when the instructor comes up and makes an adjustment of one inch. The shape is all — so listen to the pros below show you how to do this moves the right way. You can do all of the videos below in full for a complete workout, or combine the highlighted moves from each video together.

Exercise on the floor to work toward a stronger core

1. Crunch + Glute Bridge


Fitness instructor Charlee Atkins, based in New York City, teaches this compound movement which works on your glutes and abs. Start lying on your back on the ground with your feet flat and knees bent. Walk your heels straight over your ankles toward your butt and that you raise your legs over your knees. Put your glutes on and raise your hips into the sky. Turn your feet back to the floor and place your hands behind your head. Hold your neck long, and open your throat and crunch. Replicate. For through glute lift, you can do three crunches to make the combo a little harder.

2. Lift and Lower Style

Join Chloe Gregor, an East River Pilates instructor, in this exercise on the floor which hits the outer thigh and obliques. Begin on your knees, come on your right side into a changed side plank. Has your right elbow rotated under your shoulder with your arm outwards pointing your fingers to the top of your mat? Using your right leg like a kickstand, support your knee and your lower leg and place your left foot facing forward with your toes. Take your left hand to your hip, and get your heart active. You can change this by placing a few yoga blocks or a pillow in your lap. Stretch your left foot, and do not lift your left leg above hip height. ower your leg and repeat, make sure you lift with the outer thigh/hip and do not allow your glutes or hip flexors to take control. Complete the video for a full-body training session.

3. Rainbows Floor


This floor movement is being taught by Nike Master Trainer Traci Copeland as part of a 15-minute workout tailored for athletes. Start sitting behind you with your hands and looking forward to your fingertips. Lift your feet off the desk, and bend your knees to the tabletop. When you lower your arms, bend your elbows straight back and move your weight to one side while dropping your feet to the opposite side. Begin to move side by side, as you come through the center, bringing your feet up. Complete the full video to get your core really burned.

4. Around The World Deadbug


Sashah Handal, a New York City coach at Barry's Bootcamp, teaches this floor drill as part of a 15-minute core workout. Just continue lying on your back. Curl your knees into your chest as you lift off the ground your head, neck, and shoulders and push your elbows to tap your knees. Extend your right arm straight out in line with your ears then your left arm. Extend your right leg immediately then left, pushing through your heel without locking your knees. Return all the limbs to center in the opposite order starting with the left leg, right leg, and then left arm, right arm. Repeat but this time the starting side alternates. Move over for a minute. Make sure that your shoulders are lifted all the time and a space between your chin and chest.

5. Plank Up-Down


In this series, Solidcore trainer Triana Brown is going to walk you through plank up-downs. Start with your hands straight under your shoulders and your fingertips facing forward in a high plank. Come down one arm at a time on your elbows and then step back to the full surface. Hold your elbows tight to your ribcage as you fall to work your triceps. Each time you fall to your knees, change the arm that first goes down. If it's too much to do this in a full plank, feel free to get down to your knees. If it feels too easy, you might add to a tricep pushup whenever you go back to a full board.

6. Reverse Swim Plank


Atkins teaches this exercise on the floor during a cardio workout with a low-impact full-body effect. Move into a push-up board position right above your wrists and detach your feet from the mat width with your hands. Make a fluid movement, lift your right arm back and up to your hips, flip your palm to face out, and push your arm forward and keep it parallel to the ground. Repeat for one minute on the left side, alternating. Hold your head in line with your feet, move your weight forward to bring your shoulders above your wrist as you pass. Watch the full 25-minute video and pair this move with 14 other motions to complete the entire Atkins workout.

7. Single-Leg Glute Bridge


Another one from Copeland, this one-leg glute bridge will set you on fire. Start by lying down your palms on your back, knees bent, and feet flat on the ground. Lift one leg straight up with the flexed foot. Squeeze your glutes while lifting your hips off the ground. Keep your eyes fixed on the toes of the knee. If the lift is too much for a single-leg, feel free to keep both feet on the ground. Make sure you don't over-extend — lift high enough to feel your glute working, but don't lift as high as you can go.

8. Knee Hover With Marching


Kimmy Kellum, a founder of East River Pilates, teaches the movement on this floor during a Pilates full-body workout. Start with your shoulders straight over your wrists and your hips directly over your knees on all fours. Keep your arms straight without locking your elbow, get up to the balls of your feet to hover your knees off the ground with your weight. Engage your heart and raise one leg to hip height, keeping your foot flexed and your knee bent. Return to the ground the leg, and repeat, alternating legs. Aim to keep your weight centered, not shifting as you lift your feet from side to side. You have the option to take the hover out and perform this step on your knees, which is particularly useful if you are new to Pilates, fighting back pain or pregnant. Complete the full 10-minute workout with Kellum for more.



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YourFitnessRink - Fitness and Health Matters: 8 Floor Exercises For Your Core To Try At Home
8 Floor Exercises For Your Core To Try At Home
My favorite type of exercise is practice on the floor. Lower ab taps, donkey kicks, planks-literally any exercise you can do while my cup of tea is on
YourFitnessRink - Fitness and Health Matters
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