Whether you’re targeting your abs or not, floor exercise makes you more likely to use your core.
Here’s 8 floor exercises to try at home.
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fitness trainer and founder of Le Sweat
He has worked with the company since 2014.
Performing ground-based movement enhances core stability and the ability to transfer force from pelvis to the shoulder.
I usually utilize these in the warm-up /primer section before the bigger lifts, says Hale.
The best part of floor exercises is that you might do them anywhere.
All you need is your body, and if youd like,a mat.
Form iseverythingso listen to the pros below teach you how to do the following moves the right way.
Floor exercise to work your way to a stronger core
1.
Begin laying on your back with your feet flat on the ground and your knees bent.
Engage your glutes and lift your hips into the sky.
fitness trainer and founder of Le Sweat
Return your feet to the ground and place your hands behind your head.
Keeping your neck long and your chest open, crunch up.
you might do three crunches for every glute raise to make this combo a bit harder.
For a full core and leg workout, complete the 10-minute video.
Starting on your knees, come into a modified side plank on your right side.
Bring your left hand onto your hip and engage your core.
you’re able to modify this by planting your hand on a few yoga blocks or a cushion.
Flex your left foot and lift your left leg up no higher than hip height.
Complete the video for a full-body workout.
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Begin seated with your hands behind you and your fingertips facing forward.
Lift your feet up off the ground and bend your knees into a tabletop position.
Continue alternating side to side, lifting your feet up when you come through the middle.
Complete the full video to really burn your core.
Begin lying on your back.
Extend your right arm then your left arm straight out in line with your ears.
Immediately extend your right leg then left, pressing through your heel without locking your knees.
Repeat but this time alternate the starting side.
Continue for one minute.
Be sure to keep your shoulders lifted the whole time and a space between your chin and your chest.
Plank Up-Down
Solidcore trainer Triana Brown will walk you through plank up-downs in this video.
Start in a high plank with your hands directly under your shoulders and your fingertips facing forward.
Come down onto your elbows one arm at a time and then move your way back to full plank.
As you come down, keep your elbows close to your ribcage to work your triceps.
Each time you come down to your elbows, alternate the arm that goes down first.
If doing this in a full plank is too much, feel free to come down to your knees.
Reverse Swim Plank
Atkins teaches this floor exercise during a full-body low-impact cardio workout.
Come into a push-up plank position with your shoulders right over your wrists and your feet mat-width apart.
Repeat on the left side alternating for one minute.
To complete Atkins entire workout, watch the full 25-minute video and pair this move with 14 other moves.
Single-Leg Glute Bridge
Intermediate-to-Advanced
Another one from Copeland, this single-leg glute bridge will fire up your backside.
Lift one leg straight up with your foot flexed.
Squeeze your glutes as you lift your hips up off the ground.
Keep your gaze on the toes of the lifted leg.
If the single-leg lift is too much, feel free to keep both feet on the ground.
Begin on all fours with your shoulders directly over your wrists and your hips directly over your knees.
Engage your core and lift one leg up to hip height maintaining a flexed foot and a bent knee.
Return that leg to the ground and repeat, alternating legs.
Aim to keep your weight centered, not shifting side to side as you lift your feet.
For more, complete Kellums full 10-minute workout.
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