Skip Nav

Strength-Training Floor Exercises

Get Grounded: Floor Moves to Work Your Arms, Core, and Tush

If you're the kind of person who can't sit still, then plopping yourself on the couch at the end of the day is probably not an option. But you can still burn calories, even when you unwind in front of the TV! These three effective strength-training floor exercises target your upper, middle, and lower body.

Side Plank Push-Ups

  • Begin in plank position (top of a push-up) with arms and legs straight, feet hips-width distance apart.
  • Bend your elbows out to the sides, lowering down to do a push-up. As you straighten your arms, raise your left arm in the air, rotating your torso so it's in a side plank position (as shown).
  • Slowly lower your left hand back to the mat and do another push-up. As you straighten your arms, lift your right arm this time, coming into side plank on the other side. Slowly lower your hand, coming back to plank position. This counts as one rep.
  • Continue like this, completing three sets of 10 reps.

Scissor Abs

Learn this effective scissor abs exercise plus a booty-lifting move after the break.

  • Lie flat on your back. Extend your arms so they're against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head. Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground.
  • Lift both legs straight up toward the ceiling, continuing to engage your abs, pressing your lower back into the ground. Keeping your core strong, slowly lower your right leg down toward the ground, until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.
  • Keep the movements slow and steady, moving with control. Keep your core engaged the entire time and your lower back pressing into the floor.
  • You may not feel this until you do it for a while, so repeat this move for a total of 20 to 30 times on each leg (or more if you're still not feeling it).

Booty Kicks

  • Roll onto your belly, bend your elbows, and rest your chin on your hands. Extend both legs straight behind you, and raise your right leg into the air. Engage your left thigh to maintain stability.
  • Keeping the right leg in the air, do pulsing lifts for one minute, focusing on using your glutes to do the work.
  • Gently release your right leg, and repeat with the left. You can try variations, too, doing circles in both directions or taking your leg out to the side slightly to work different areas of your tush.
  • Complete a total of three minutes on each leg.
Source: Thinkstock
Latest Fitness

Download our Halloween app!

Go to App Store
+