Simple floor exercises

The following exercises, you can do at home without any equipment that help keep you toned and fit.

Push ups


Place your hands directly under your shoulders

Position your feet hip-width apart

Maintain a plank position; your body should be in a straight line from the back of your head to your hips

Keep your neck in line with your shoulders

As you lower, keep your elbows close to your body


Let your butt sag or stick up

Tilt your head up or tuck it in

Allow your shoulders to come towards your ears

Glute Bridge


Lie on your back

Place your feet flat on the floor, hip-width apart, toes pointing forward, with your knees bent

Contract your abs

Push through your heels to lift your hips off the floor


Stop contracting your abs

Push your hips so high that the neutral position of your hips and back becomes compromised



Position your feet somewhere between hip and shoulder width apart

Turn your toes out as needed to accommodate flexibility through the movement

Keep your chest tall

Look ahead and slightly up

Be sure your knees are in line with your toes

Squat as deep as your flexibility allows


Let your knees travel forward past your toes

Let your knees buckle inwards

Lift your heels off the ground

Shift your weight to your toes

Side Lunge


Keep your chest up

Shift your weight through your mid-foot and heel

Lunge as low as your flexibility allows


Let your knees travel forward past your toes

Squat Jump


Squat until your thighs are parallel with the floor

Keep your chest up

Hold your arms straight in front of you as you squat, pushing them behind your back as you jump

Jump as high as you can

Exhale as you jump

Land softly

20 Jun, 2017

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