6 Floor Exercises That Can Make Your Excess Fat Vanish
More than 3 quarters of Americans said that being fit and looking attractive is important for them, but only about a third work out on a regular basis. We know it can be too tempting to skip the training after a hard day at work. Luckily, there’s a workout that can help you get in shape without leaving your house.
Bright Side understands that the workout should be simple, but still effective. That’s why we found the exercises that can help you tone your body with comfort. As a bonus, at the end of the article, you’ll find a secret exercise that will help boost the benefits of your workout.
1. V-sit crunches
V-sit crunches improve the strength of your core muscles and contribute to better coordination and balance.
Lie on your back. Put your arms along your body and make sure your legs are straight.
Exhale and lift your back and your legs off the floor, squeezing your abs.
- Slowly return to the initial position, but don’t let your shoulders and legs touch the floor. Raise them up again.
- Repeat 15-20 times.
You don’t have to go all the way down to the floor between the reps. Just try to lower your body as much as possible, but don’t touch the floor.
2. Donkey kicks
Donkey kicks are the perfect exercise to round your glutes and tone your legs.
Get on all fours. Squeeze your abs and keep your back straight.
Raise your bent leg, contracting your gluteal muscles. Return to the starting position, but keep your knee off the floor!
- Repeat 20-25 times on each leg.
You can use additional weights to make this exercise more challenging.
3. Bridge exercise
The bridge exercise mostly targets your glutes and also engages your lower back muscles.
Lie on the floor and put your hands along your body. Then bend your knees.
Exhale and raise your hips, contracting your glutes. Your body should form a straight line.
- Return to the starting position and do 12-15 reps.
You can change the position of your hands or try single leg bridges to work all parts of your muscles.
The plank exercise engages your whole body, especially your abs and lower back muscles, and helps improve your posture.
Form a straight line with your body from your head to your toes. Your elbows should be under your shoulders. Make sure you don’t bend your lower back.
Contract your core muscles and hold this position for as long as possible.
- Have some rest and repeat the exercise again.
If you can’t maintain the proper body position, don’t get on your forearms — just stay in the upper push-up position.
5. Side lying leg lifts
The side lying leg lifts tone the outer part of your thighs and engage the glutes, making them more lifted.
Lie on your side. Your body should form a straight line. Use your arms for support.
Slowly raise the upper leg, contracting on your glutes. Stay in this position for a moment.
- Return to the starting position, but don’t let the upper leg touch the other leg until you finish the set.
Do 12-15 reps for each leg.
Don’t arch your back and maintain proper posture during this exercise.
6. Shoulder stand
The shoulder stand exercise helps improve your balance and works your abs and back muscles.
- Lie on your back with your knees bent. Put your hands on your lower back for support.
- Raise your legs up. Raise one leg at a time to maintain the proper position of your neck and shoulders and to prevent any injuries.
- Straighten your knees and hold this position for as long as possible. You can either support your lower back with your hands or slowly put them on the floor.
Return to the initial position.
The shoulder stand is a great exercise to use to relax and relieve anxiety, so it’s better to perform it at the end of your workout.
Bonus: Try this pose to relax after a workout.
This is a modification of the Happy Baby pose. It provides a gentle stretch to your lower body and helps relieve fatigue, calming you down after an intense workout.
Lie on your back. Your spine should be in a neutral position during this exercise.
- Slowly bring your knees closer to your chest. Then take the outside of your feet with both of your hands. Make sure your toes are touching each other.
- Open your knees and bring them to the floor. Your ankles should be over your knees. Don’t strain your neck!
Hold this position for 30-60 seconds. Take deep breaths.
- Relax and slowly put your body back on the floor.
What type of exercise works best for you? Where do you find the motivation to work out regularly? We’d like to read your stories in the comments!
Illustrated by Yekaterina Ragozina for BrightSide.me