10 Types Of Floor Exercises And Their Benefits For The Perfect You

Exercising daily is very important and effective to burn unwanted body fat and lose weight. Some people prefer gyming to work out on those heavy machines every day. However, gym is not a feasible option for others who are trying to lose excess weight. Floor exercises are very effective and beneficial to shape your lower body and prevent pelvic problems. They are very simple and easy exercises that can be done at home without the help of any exercising machine or equipment. You only need an open space, fresh air, and exercise mat. Floor exercises work well to shape your overall body. We have come up with eight best floor exercises and their benefits.

Let’s Check Them Out

1. Push Ups

Procedure

Lie down on the mat assuming a position where face is down on the floor. Palms should be placed closer to each other on the floor. Now try to push your body up from the floor with your arms. You must be in a position where your body weight is supported by your hands and the tips of your toes. Drop your body back on the floor by bending your elbows without letting your body touch the floor. Now again push your body up from the floor and repeat the exercise.

Push Ups

Benefits

Boosts cardiovascular health and strengthen or build your shoulder, arms, and chest muscles.

2. Crunches

Procedure

Lie down on your back and bend your knees. Keep your feet flat on the floor. Arms must be placed behind your head. Bring your chest, neck and head off the floor by doing sit up slowly. Bring back your chest, neck and head on the floor and repeat the exercise.

Crunches

Benefits

Builds abdominal muscles. Eliminates extra fat from your stomach area.

3. Overhead Stretches

Procedure

Lie down on the floor keeping your arms over your head. Now move your knee and hand of the same side towards each other. Slowly return to the initial position. Repeat the exercise using hand and knee of the other side.

Overhead Stretches

Benefits

Overhead stretches strengthens the muscles of your legs, arms, and shoulders. Eliminates fat around your abdominal area.

4. But Sculpting Lift

Procedure

Lie down facing the floor. Fold your arms under your head. Keep your legs extended straight. Now bend one of your legs pointing out your knee. Place the foot of your leg on the opposite leg. Now raise your bended knee few inches above the floor. Stay in this position for a while and repeat the exercise switching the sides.

But sculpting lift

Benefits

It targets your hip muscles. Have great impacts on your glutes.

5. Crossovers

Procedure

Lie down on your back on the floor. Keep your arms out to both sides. Lift one left about 45-degrees. Bring you foot on the opposite side of the leg by bending your knee. Hold the position for some time and come back to the initial position slowly. Repeat the exercise with the other leg.

Crossovers

Benefits

It strengthens your arms, legs, thighs and hips muscles. It builds your abdominal and oblique muscles.

6. Tantrums

Procedure

Lie down on your back. Place your hands under your hips and bend both knees. Raise both bent legs off the floor. Repeat the exercise.

Tantrums

Benefits

It strengthens your abdominal, legs and thighs muscles and helps in but sculpting.

7. Knees To Chest

Procedure

Lie down placing your hands under your hips and bend your knees. Lift both legs together (keeping closer to one another). Bring both your knees towards your chest. Return to the starting position and repeat.

Knees to chest

Benefits

It eliminates abdominal fat and strengthens your legs, thighs and but muscles.

8. Boat Pose

Procedure

Lie on the floor. Slowly lift your legs keeping them straight. Raise your upper body and try to touch your legs with your hands. Stay in this position for some time. Return to initial position and repeat the exercise.

Full Boat Pose

Benefits

It reduces belly fat and enhances digestion and kidney function.

9. Bridge Pose

Procedure

Lie down on your back. Bend your knees and lift your hips. Hold the position and return to the initial position. Repeat the exercise.

Bridge Formation Pose

Benefits

It reduces stress and strengthens neck, chest, and legs muscles.

10. Dolphin Plank

Procedure

Lie down on your knees and hands facing the floor. Bring your elbows towards the floor. Push your body upwards keeping your chin close to the neck. Squeeze your abdominal muscles staying in this position. Come back to the initial position and repeat the exercise.

Benefits

It relaxes your mind and body and build abdominal, shoulder and arms muscles.

Dolphin Plank

The above mentioned floor exercises are really very effective if practiced regularly. The results ac be seen within a week of regular practice. So, try them out.