Sounds exhausting, right?
Fortunately, we’re here to offer a simpler solution: floor exercises.
We’re here today with 11 of the best floor exercises for women to lose weight.
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Read on for Murdock’s breakdown of the 11 best floor exercises for women to lose weight.
Then, don’t miss these8 Standing Exercises to Sculpt & Shape Your Body After 30.
Bicycle Crunches
This dynamic exercise engages upper and lower abs, ensuring a comprehensive core workout.
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Start by lying down flat on your back.
If you’ve got the option to, peel your shoulder blades off the floor as well.
Keep your elbows back as you extend your right leg.
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Reverse and repeat this action on the other side for one rotation.
Perform this movement for three sets of 30 to 45 seconds with one-minute rest between sets.
Murdock says, “This move works your chest, triceps, and inner thighs.”
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Place a ball or rubber between your knees in a kneeling pushup position.
Squeeze the ball with your inner thighs and tighten your core muscles.
Place your hands shoulder-width apart and keep your arms straight.
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Bend your arms and lower your chest to the ground, then return to start.
Begin lying down on your side with your legs and hips stacked.
double-check you aren’t leaning forward or back.
Keep your toes pointed, and slowly lift the top leg.
Repeat for three rounds of 30 to 45 seconds per side.
Tipping Frogs
Tipping frogs offer a blend of balance, flexibility, and core strength.
“While standing in a squat position, place your hands in front of you.
Slowly tip forward onto your hands while on the balls of your feet.
Gently push back to complete one rep and remain in a squat position,” instructs Murdock.
Glute Bridges
A staple in many routines, glute bridges are all about elevating and toning the backside.
“This move works your glutes, arms, and shoulders,” says Murdock.
Loop a short band just above your knees, and lie on your back.
Bend your knees, and keep them roughly eight inches apart with your feet together.
Squeeze your glute muscles and elevate your hips off the ground.
Press the towel straight up and attempt to pull the towel apart with straight arms.
Hold for three to five seconds, then return your hips and arms to the starting position.
Aim for four sets of 12 reps.
6.
Sideways Floor Pushups
Sideways floor pushups bring a fresh twist on traditional pushups.
“Wrap your arm on the floor around your ribcage as though you’re hugging yourself.
With the other arm, place the palm of your hand in front of you on the floor.
Slowly push your body up and down without locking your elbows.
Keep your feet on the ground to maintain correct form.”
Perform two sets of 25 reps per arm.
6 Daily Strength Exercises for Women To Lose Weight
7.
Start on all fours with the end of a resistance band in each hand.
Place the arch of your foot in the loop of the band while keeping your foot flexed.
confirm to keep the band tight for an extra challenge.
Push your foot back behind you at hip height.
Bend your knee and pull it back in toward your chest.
Do four sets of 12 to 15 reps per side.
Staggered Pushups
“With this exercise, you’re strengthening multiple muscle groups,” explains Murdock.
“But, more importantly, it will help you maintain strength for everyday tasks.”
Place one hand on the floor and the other on the elevated surface.
check that your wrist, elbow, and shoulder are aligned.
Perform a traditional pushup utilizing the uneven surface, lowering your body to the ground and back up.
Lean back about 45 degrees to where you might feel your abs engaging.
Return to the starting position, and turn to the left side.
This completes one rotation.
Do three sets of 15 to 20 reps per side.
“This move works multiple muscles, focusing mainly on the rectus abdominis,” says Murdock.
To start, lie on your back with your hands behind your head.
Keep your elbows out to the side and your legs straight on the floor.
As you crunch in toward the center of your body, bring your knees toward your chest.
Lower your head and shoulder blades as you slowly release, bringing your legs back to the ground.
Perform two sets of 20 to 25 reps.
11.
Jackknife Crisscross Crunches
Jackknife crisscross crunches fuse intensity and precision for a highly effective fat-loss floor exercise.
“Lie on the floor in a supine (facing upwards) position.
Slowly bring your hand to the tip of the opposite toe while performing a controlled crunch upwards.
verify to keep both your arms and legs straight.
Mimic the same action on the opposite side to complete one rep,” says Murdock.
Aim for three sets of 20 reps.
