9 floor exercises women should be doing every day to stay fit and firm – eat this, not that

As the viral meme sensation goes, “No one has time for that!!” Well, when it comes to exercise, many of us would agree. Many fitness experts make it seem like “going to the gym” is as easy as going downstairs, and voilà! But for many of us, it takes a lot of time and effort. You need to get ready, bring your clothes, pack extra stuff, drive or commute, find a parking spot, and arrange your things once you arrive. (Then you have to turn everything around to get back home.) That’s why we make it easy so you don’t even have to leave the house with nine of the best daily floor exercises for women to stay firm and fit.

As it turns out, there are plenty of simple exercises you can do in the comfort of your own home — without any equipment — to build a lean and toned physique while improving your habits and lifestyle. Best of all, all you need is a floor, so unless you’re reading this in space, you can take advantage of this every day. Almost all of these exercises start on your back (supine position) or on the front of your body (prone), which is great for beginners or those dealing with injuries.

Read on and flourish! And when you’re done, be sure to check out the 11 Exercises Women Should Be Doing Every Day to Lose Weight.

woman doing plank, illustrationwoman doing plank, illustration

It’s cliché, but when it comes to floor exercises, it’s hard to beat good old-fashioned planks. It’s one of the most fundamental abdominal moves, and they train your core to be stable, not to crunch or bend.

Get into a plank position, leaning on your forearms and keeping your body straight. Push your forearms into the floor to round your upper back and curl your hips in to keep your lower back flat.

RELATED: 7 Strength Exercises for Women to Melt Hanging Belly Fat After 30

side plank illustrationside plank illustration

While planks target your six-pack muscles, side planks target the sides of your core as well as the deeper core muscles. That way you can get the full benefits of your abs workout!

Lie on your side and place your forearm on the floor, perpendicular to your body. Keep your body straight, your glutes squeezed and your shoulders pulled back. Don’t let your hips sag.

illustration of how to do glute bridge core strengthening exercisesillustration of how to do glute bridge core strengthening exercises

These are the go-to move for building a firm booty and strong leg muscles. They are also very good at keeping your lower back and knees engaged as they strengthen your glutes and hamstrings.

Lie on the floor with your knees bent and your feet flat on the floor. Drive through your heels and squeeze your glutes to push your hips up. To repeat. Don’t use your lower back, pull yourself up.

RELATED: 5 Strength Exercises Women Should Be Doing Every Day to Stay Fit

illustration of how to do the bird dog exerciseillustration of how to do the bird dog exercise

If you’re looking for a simple exercise to target your midsection while working your glutes, look no further. Do this as a warm-up to activate the right muscles and improve your movement patterns.

Get on your hands and knees with your hands under your shoulders and knees under your hips. Keep your lower back flat. Reach with opposite arms and legs. Think about kicking your heel out until you feel your glute contract. To repeat.

illustration of dead insect exerciseillustration of dead insect exercise

First, this is a high-impact, low-impact core exercise. Second, it helps you improve your cross-body connection and eliminate any asymmetries in your core strength (i.e. a weakness on one side versus the other).

Lie on your back with your arms and knees in the air (like a dead beetle), press your lower back into the floor and lift your glutes. Reach out with your right leg and left leg at the same time while keeping your lower back flat on the floor, keeping your hips off the floor and exhaling all your air. Switch sides and repeat.

RELATED: The #1 Bodyweight Workout Women Should Be Doing Every Day to Stay in Shape

illustration of a woman doing bear crawlsillustration of a woman doing bear crawls

Crawls do a lot at once: They improve your cardio, target your arms, core and legs and help prevent injury by activating your stabilizing muscles. Do these as a warm-up or as a finisher after your workout.

Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch off the floor. Crawl forward by taking a small step with your right arm and left leg at the same time and alternating this. Keep your hips low and your head up.

woman doing crab walkswoman doing crab walks

This is another crawling pattern where the front of your body is facing up. This trains your shoulder stabilizers and helps you open your chest while improving your muscular endurance.

Start in the “crab position” with your hands and feet flat on the floor, chest up, knees bent, hips an inch off the floor, arms straight, hands directly under your shoulders and fingers pointing back. Crawl forward by taking a small step with your right arm and left leg at the same time, then another step with your left arm and right leg. Alternate keeping your hips down and your chest up.

RELATED: 7 Best Daily Exercises for Women to Get Firm and Lean After 30

mountaineers illustrationmountaineers illustration

This is an easy way to burn a lot of calories while ramping up your cardio and fitness. Unlike other popular interval exercises like burpees, these are relatively low-impact for less stress on your joints and muscles.

Get into a push-up position. Keeping your core tight, lift each knee toward your chest and alternate. (It’s like sprinting in place.) Keep your head up and your hips down.

push ups illustrationpush ups illustration

Do you want a slim upper body with toned arms? Push-ups were born for this and complete this list of daily floor exercises for women to keep fit. This exercise builds tons of strength around your chest, shoulders and arms and helps you burn calories and shed body fat.

Get into a pushup position with your hands about shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend.

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