5 Easy Floor Workouts For Beginners To Kickstart Your Fitness Journey

Starting a fitness routine can feel overwhelming, especially for beginners. However, floor workouts are a great way to build strength, improve flexibility, and enhance overall fitness without needing expensive equipment or a gym membership. Dr Indramani Upadhyay, MPT (Ortho), HOD, The Center for Knee and Hip Care, Vaishali, Ghaziabad shared exercises that are beginner-friendly, effective, and can be done right in the comfort of your home.

5 Easy Floor Workouts For Beginners

Here are five easy and essential floor workouts:

Glute Bridges

Dr Indramani highlighted that glute bridges strengthen your glutes, lower back, and core, improving posture and stability.

Steps To Do:
Start by lying on your back while your knees bent and feet flat on the floor and hip-width apart.
Keep your arms on your sides.
Push through your heels to lift your hips toward the ceiling, forming a straight line from your knees to your shoulders.
Hold the position for 2–3 seconds and lower your hips back to the floor.

You can start with 10–12 repetitions and gradually increase.

Plank Holds

Planks are considered one of the excellent exercises for building core strength and improving overall stability.

Step To Do:
Start in a push-up position with your elbows bent and forearms resting on the floor.
Keep your body in a straight line.
Engage your core, avoiding sagging or raising your hips.
Hold this position for as long as you can.

You can begin with 15–20 seconds and gradually increase as you build strength.

Side-Lying Leg Lifts

According to Dr Indramani, this exercise targets your outer thighs, hips, and obliques, promoting lower body strength and flexibility.

Steps To Do:
Lie on your side with your legs stacked and your lower arm supporting your head.
Keep your top hand on the floor in front of you for stability.
Slowly lift your top leg as high as you can without straining, then lower it back down.

You can perform 10–15 repetitions on each side.

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Bird Dog Exercise

Dr Indramani mentioned that this exercise enhances balance and coordination while strengthening your core and back.

Steps To Do:
Start on all fours with your hands directly under your shoulders and knees under your hips.
Extend your right arm forward and your left leg backwards, keeping both parallel to the floor.
Hold this position for a few seconds, then get back to the starting position.
Repeat on the opposite side.

You can do 10 repetitions on each side.

Superman Exercise

According to Dr Indramani Superman exercise strengthens your lower back and improves posture with this simple yet effective exercise.

Steps To Do:
Lie on your stomach with your arms extended forward and legs straight.
Now lift your arms, chest, and legs off the ground as high as you comfortably can.
Hold the position for 2–3 seconds before lowering back down.

You can start with 8–10 repetitions and then gradually increase.

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Try these floor workouts to kickstart your fitness journey.

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