Floor exercise is a toning and strengthening activity that helps you lose weight. Because it involves all of the major muscle groups, floor exercise is a great way to burn calories, strengthen your muscles, and improve your overall health.
Floor exercise can be done at home or in a gym. It’s important to warm up before beginning any floor exercise routine. Warming up helps get your body ready for physical activity and helps prevent injuries by increasing blood flow and loosening up tight muscles. When you’re finished warming up, begin with simple exercises such as planks and push-ups before adding more advanced exercises like lunges, squats, crunches and more!
Right here on Buy and Slay, you are privy to a litany of relevant information on floor exercises to lose belly fat, best pilates exercises for weight loss at home, and so much more. Take out time to visit our catalog for more information on similar topics.
Floor Exercise For Weight Loss
Having a perfectly toned body is a dream come true! But with the busy schedule everybody has these days, going to a gym can be a hassle and buying equipment expensive. What if there is a cost-effective way to lose weight? Yes! Floor exercises are a great way to stay fit.
Floor exercises tone different sections of your body, giving you a ravishing look. Various fitness experts have suggested that these are good for your abs and inner thighs. Explore this article for a basic idea about the floor exercises to lose weight.
What Are Floor Exercises?
Sometimes we forget the beauty and effectiveness of simple things in life. Floor exercises on a floor mat are simple things that don’t require high tech equipment. If you incorporate floor routines into your routine, building up significant muscles in your body such as core strength, muscular endurance, and flexibility helps burn fat and the overall shape of your body.
Types of Floor Exercises:
- Floor exercises involve a lot of muscles in our body. Many tasks include or target a specific body part.
- Lunges are a common stretch that benefits leg muscles.
- A ubiquitous abdominal workout session using the floor is typical. Crunch is one of those exercises to reduce fat.
- Core ability is strengthened in some floor exercises without involving any muscle group.
- Static floor exercises are an essential part of these floor routines, which means body movement is very less.
- Plank is the best example of floor exercise.
Benefits of Floor Exercises:
- Floor exercises improve the digestion process and enhance bladder control.
- It reduces the risk of organ prolapse.
- Floor workouts help women recover better and faster post-delivery.
- Recovery from surgery is made easy with these exercises.
- Losing weight instils confidence and improves the quality of life.
18 Best Exercises on Floor:
Here we enlisted 18 simple and easy floor exercises to lose weight fast at home. Let’s have a look into them.
1. Kness To Chest:
Hips and lower back(lumbar spine) muscles are the most affected with the knee to chest stretch. It also relieves pressure on spinal nerves. It helps lose fat around your belly and thighs.
How To Do:
- Lie straight on your back with hands on either side.
- Now slowly fold your knees up to your chest and hold them with your hands.
- Hold them there for 10 seconds and then bring your legs back to the initial position.
- Repeat the same process 10 to 15 times for effective fat loss.
2. Bicycle Crunch:
The bicycle crunch is an excellent way to activate your rectal and upper abdominal muscles. These muscles are toned and help burn fat.
How To Do:
- Lie flat on the floor with your lower back pressed to the ground.
- Place your hand at the back of your head and bring the knees towards your chest, lifting your shoulder blades off the ground.
- Make an angle of 45 degrees to the ground straightening your right leg out.
- Turn your upper body to the left, moving your right elbow towards the left knee.
- Make sure your elbows and ribcage are moving.
- Repeat the same motion by switching sides to complete a repetition.
- Try to do three sets with 20 repetitions.
3. Crab Toe Touch:
Crab toe touch primarily focuses on your lower back and abs. The secondary muscles that are affected are the glutes, hamstrings, and shoulder muscles. Thereby this exercise highly reduces fat in the affected areas.
How To Do:
- Sit on the mat bending your knees, place your feet together snd place your hands right behind you.
- Lifting your right leg, extend it forward kicking, and touch your right foot with your left hand.
- Now place your right leg on the mat, kick forward your left leg and touch the left foot with your right hand.
- Repeat the process 10 to 15 times to lose fat.
4. Alligator Walk:
If you want to have a total body workout improving your endurance, then the alligator walk is the workout for you. Your arms, legs, shoulders, and core are strengthened. To reap maximum benefits, keep your movements slow and controlled.
How To Do:
- Put yourself in a press-up pose, with the shoulder-width gap between your legs and arms.
- Slowly lower your body till your torso goes as low as it would go.
- Start walking by moving one knee up towards your elbows alongside moving the opposite arm and leg forward.
- Repeat the process 15 times.
5. Bird Dog:
A bird dog exercise improves your stability and simple core activity. It also helps achieve a neutral spine and relieves low back pain. It helps lose fat in hips and back muscles by strengthening them.
How To Do:
- Get down on all fours, arms and knees straight and palms facing downward.
- Lift your right hand and left leg, keeping them straight.
- Keep your hips squared and keep your legs and hands-only as far as your body allows.
- Hold up for a few seconds, and return yourself to the all-fours pose.
- During the entire exercise, keep your abs engaged.
- Do it 10 to 15 times with each leg; keep alternating between your legs.
6. Floor Cobra Exercise:
The floor cobra exercise is the best way to strengthen the muscles between your shoulder blades. The stretches in this pose cause loss of fat in the abdominal area; in other words, belly fat.
How To Do:
- Lie down on your tummy.
- Put your palms facing down in level with your shoulders.
- Slowly lift your upper body. The transition has to be very smooth.
- Bend backwards as much as your body allows.
- This stretching technique enhances the growth of cells and increases your height with continuous practice.
- Start with 3 to four sets per day and can increase with practice.
7. Side-Lying Leg Lifts:
Side-lying leg lifts are stretches enhancing your posture, flexibility, and balance of your body, increasing limb speed. This exercise targets muscles in your lower body.
How To Do:
- Lie down on the floor sideways.
- Keep your legs straight and the lower hand under the head and upper hand to balance your body.
- Slowly lift your upper leg as far as possible and keep it there for 3 seconds.
- Slowly bring your leg down.
- Repeat the same procedure, alternating between the legs.
8. Bridge Exercise:
If you want to strengthen your butt muscles and hamstrings, then add bridge exercises to your workout regime. It enhances your core stability and targets abdominal muscles and lower back and hip muscles when done correctly.
How To Do:
- Lie down on your back with your knees folded and a gap of knee width between your legs.
- Rest your hands on either side of your body.
- Now, applying pressure on the hands, lift your hips and upper body, and hold it for as long as you can.
- Slowly pull back your hips and torso into a resting posture.
- Repeat the same routine 15 times, and you can increase the number gradually.
9. Donkey Kicks:
Donkey kicks are an exercise that targets the glutes. Since your entire body has to remain stable during this exercise, it works your core and shoulder muscles. Toning your muscles reduce fat and increase muscle strength.
How To Do:
- Lie down on the yoga mat with elbows and knees touching the ground.
- Slowly lift your upper body towards the ceiling, and see that your elbows, knees And heels are in a straight line.
- Keep your elbows firmly on the ground, and keep your head and torso straight.
- Now, lift your right leg and stretch it as much as possible, keeping the left knee intact on the floor.
- Ensure that the right foot is pointing towards the ceiling and extending it in the up and down position without moving the left knee or the upper body.
- You will be able to feel pressure in the butt area.
- Repeat the same for a minimum of 10 times in one leg and switch to the other leg
10. Planks:
Planks are a core strength exercise working in three dimensions. It is a workout where your body should maintain a position similar to a push-up for as long as possible.
How To Do:
- This is one of the basic exercises to perform on the floor.
- Put yourself in a push-up position.
- Don not bend yourself and keep your body straight with hands and toes touching the ground.
- Try to stay in this position for 10 to 20 seconds and repeat ten times.
- Take 5-second rest in between to relax.
11. Push-Ups:
Push-ups are considered strength training. But for a well-rounded workout session, add some more floor routines for effective loss of weight.
How To Do:
- Sleep on the floor facing the floor.
- Keep your legs straight and palms facing down near the chest.
- Balance your body on your hands, bending your elbows.
- Slowly lift your body, balancing your body on your palms and toes.
- Push your body up and down without your knees bending and touching the ground.
- You can start with ten repetitions.
12. Sit-Ups:
How To Do:
- Lie down on the floor with your back touching the ground.
- Put your hands at the back of your head.
- Bend your knees and raise your head and torso, extending your arms and touch your knees.
- Hold up in that pose for 3 seconds and come back to the initial position.
- For a beginner, 15 repetitions are doable.
13. Booty Kicks:
Booty kick is an exercise that is effective in toning your glutes and leg muscles.
How To Do:
- Lie down on your belly and put your hands under the chin perpendicular to your body.
- Keep your body straight.
- Slowly lift your right leg and pulse it for a minute in the air.
- Bring your right leg down and repeat the same with the other leg.
- This will help work out different areas of your buttocks toning them.
14. Scissor Abs:
The scissor kick is an exercise that targets your core muscles, glutes, quads, and adductors. All the excess fat in these areas is affected, and therefore you burn fat.
How To Do:
- Lie down on your back with your hands on either side.
- Lift both of your legs towards the ceiling keeping your core secure.
- Lower your right leg and slowly form a scissor shape by lifting your right leg as you lower your left.
- It doesn’t matter if your movements are slow; they need to be steady.
- Repeat it 30 times with each leg.
15. Side Plank Push-Ups:
Side plank push-ups improve your core muscles. It also initiates the muscles in the chest, shoulders, and back. Doing it regularly will help you lose fat effectively.
How To Do:
- Stay in plank posture bending your elbows towards the sides.
- Now lower down into a push-up and rotate your torso to form a side plank posture.
- Lowering your left hand to the mat, perform another push-up.
- Now lift your right arm and come back into the side plank, completing one repetition.
16. Leg Drops:
This is an exercise mainly working lower body muscles. These include rectal muscles and lower abdominal muscles. You can reduce the fat from these body parts with this workout.
How To Do:
- Lie down on your back with your hands resting on the side.
- Applying pressure on your hands, lift both of your legs until they are perpendicular to the ground, completing one repetition.
- Do not bend or separate your legs.
- Perform this routine for 45 seconds and take a rest.
- Repeat this routine 15 times and gradually increase.
17. Leg Circles:
Leg circles strengthen the core and affect your legs, quadriceps, and hamstrings promoting a healthy hip joint. It is a great way to work your abs and burn unnecessary fat.
How To Do:
- Lie down on the floor with your back to the ground.
- Now raise your legs and make simple circular motions.
- Make sure your legs aren’t too high.
- Repeat this for 45 seconds and relax.
18. Starfish Crunches:
The starfish crunches target your core abdominal muscles, sculpting your centre. It is the best way to lose accumulated fat around your abdomen and hips.
How To Do:
- Lie down on your back and spread your legs.
- Now lift your right hand and extend it.
- While doing this, lift your left leg and touch it with your right fingertips.
- Now bring your legs back down, completing one repetition.
- Switch sides and repeat it 15 times.
Finally, all we can say is that the floor exercises are simple workouts, which you can do anywhere by laying on a simple floor mat. Though they are simple, the only continuous practice can yield the results that you desire. Pick an exercise from the 18 best floor exercises to lose weight and start working out.
Floor Exercises To Lose Belly Fat
Strike the balance between fit and festive this December with these 10 exercises to get the midriff of your dreams! Whether you are spending December attending a marathon of weddings or laying flat on a beach—a slim toned tummy is going to be a great asset to flaunt.
1) Crunches
The simplest exercise to lose inches around your waist. You can do it anywhere and as many as you like without any supervision. You can also try variations of the exercise by doing twists, and reverse crunches.
- Lie down flat on a mat with your knees bent and feet on the ground. Alternatively, you can also lift your legs off the floor at a 90-degree angle.
- Lift your hands and place them behind your head, or keep them crossed on your chest.
- Inhale deeply, and as you lift your upper torso off the floor, exhale.
- Inhale again as you get back down, and exhale as you come up.
- Do this for 10 times as a beginner.
Repeat another two to three.
2)Plank on the ball
Kneel in front of a stability ball, draping your abs and hips over the ball. Place your hands on the ground in front of you and walk them out until the ball rolls beneath your thighs.
Once your body is straight (with a slight arch in your back) and you’re stable, hold for 30 seconds. Focus on lifting belly button and squeezing thighs.
3) Circles in the sky
This works your core, inner thighs, outer hips, and butt.
Lie on your back with hands behind your head. Contract abs, lifting upper body slightly off the ground. Raise right leg 5 inches (or keep it on the ground if that’s too challenging) and left leg straight up toward the sky.
Keeping your core engaged and hips stable, trace 4 softball-size circles clockwise with your entire left leg; reverse, circling 4 times counterclockwise. Lower both legs, switch sides and repeat.
4) V-Ups
Lie on your back with your legs together, feet pointed, and arms resting on the ground overhead. Engage your abs as you bring your legs and arms up toward each other in front of you and try to touch your toes. Try to keep your back as straight as possible. Hold for a count of one, then return to the starting position.
5) Cardio
There’s one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Vaporizing calories via running, biking, swimming—anything that gets your heart rate up—wins over resistance training when it comes to getting rid of the stuff. A recent study from Duke found the sweet spot: Jogging the equivalent of 12 miles a week will help you lose belly fat.
6) Bicycle Exercise
This is yet another exercise that will help you to shed excess fat around your belly area easily.
- Lie flat on the floor or the mat and keep both the hands on either side of your head.
- Now lift both your legs from the ground and bend them at your knees.
- Now pull your right knee close to your chest with your left leg out. When you are bringing the right knee up you can try to meet your left elbow with your right knee to have a perfect stomach crunch.
- Now take your right leg out and bring your left knee close to your chest. Now, lift your upper body and make sure that your right elbow touches your left knee for a perfect crunch.
Repeat this for 10 to 12 times for both the sides and for two consecutive sets.
7) Side to Side Bending
Bending side to side not just helps in reducing excess fat deposits in your stomach area, but it also helps in giving your love handles a perfect shape.
- Stand in an erect position with your feet together. Lift both your hands and stretch it above your head and make sure that they are clasped together.
- Now bend your body to your left side as much as possible until you feel a strain on your right side. Hold in this position for 15 seconds.
- Now come back to the same standing position.
- Now repeat the same on the right side. Now hold this position for about 15 seconds.
- Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides.
8) Stomach Vacuum
If you are a beginner looking to do some exercises to reduce belly fat, then you should start with low impact exercises like stomach vacuum exercises. This is an exercise that concentrates mainly on breathing.
- Hit the ground on all fours by supporting your body on your knees and hands.
- Now take a deep breath and make sure that your abdomen is loose.
- Now exhale your breath and make sure that you hold your abdominal muscles tight during exhalation.
- You need to hold the abdomen contraction for about 15 to 30 seconds.
- Repeat this process for 15 times for two to three sets daily.
9) Captain’s Chair
You will need a chair to do this exercise. It is a simple exercise that will help in reducing excess belly fat.
- Sit on the chair with an upright spine and straight shoulders.
- Place both your hands on either side with the palms of the hands facing downwards. Take a deep breath.
- Now as you exhale, make sure that you bring both your legs upwards such that your knees are very close to the chest.
- Hold in this position for 5 to 10 seconds. Do not arch your back or bend forwards when your knees are close to your chest.
- Now bring your legs back to the ground and repeat the same process for 15 times.
10) Lunge Twist
If you are a beginner trying to work your belly to remove its excess fat, then you should first try out the lunge twist exercise.
- Move your left foot forward and bend your left knee. You will feel the hamstring stretch on your right leg.
- Now lift your hands parallel to the ground and make sure that they are in front of you.
- Take a big step forward with your left leg and sit down as if you are sitting on a chair. Your right leg should be positioned backward and you must use your toes to support your right leg.
- Make sure that your upper body and the spine are in the upright position to perform perfect lunges.
- Now perform the same lunge exercise on the other leg.
- Repeat this for 15 times.
Best Pilates Exercises For Weight Loss At Home
Do you want to lose weight? Are Pilates exercises help in weight loss? Yes, it’s right! Pilates plays a vital role in your complete weight-loss program. If the amount of calories used up is not as much of as the number of calories used. On the other hand, Pilates is exceptional because it alters your body form devoid of distressing your body weight considerably. Pilate’s workouts mostly mark the back, stomach plus hip muscles and they use the physique’s individual weight as well as fight to combat the particular muscles. Here we enlisted, some best Pilates exercises for weight loss fast at home.
Pilates is a full set workout that actually works your abdomen muscles quite well helping you to reduce belly fat along with helping you build up stamina and much more. It is a world-renowned exercise that works for everybody and for people of all ages and is actually known to work well for older people in regards to helping with joint pain and loss of stamina as well.
A Pilate’s exercises and preparation stays your top-secret armament as its workings all of your stomach muscles like the six-pack rectus abdominal that runs down your middle; the waist-describing oblique’s, that cover round your sides; plus the profound transverses abdominal, and is frequently lost in customary abs exercises. Ensure a Pilates workout for 3 times a week, each other day.
Pilates are great workouts that you can easily do in the refinement of your home and the best part is that it is not even exerting too much, therefore, you do not have to worry about overexerting yourself. Pilates has plenty of workouts to choose from and it is best if you find what suits you the most if you want to be at peace when doing the workout so you know all the benefits of Pilates for weight loss.
Benefits Of Pilates:
- Developed Posture.
- Off-Season Preparing.
- Increased Elasticity.
- Improved Joint Movement and Switch.
- Relieved Back Pain.
- Enhanced Sports Performance.
- Full Body Toned.
- Larger Mind-Body Connection.
Best Pilates Exercises For Weight Loss:
Below we mentioned a list of top pilates exercises for weight loss fast. These exercises are very helpful to reduce fat from the body. Let’s have a look into them.
1. Toe Dip:
How To Do:
- Place your body on the ground with elevated legs plus curved at 90 degrees and straight the thighs in addition to calves equivalent to the floor.
- Relax your hands by your sides having palms down. Maintaining abs tight besides pressing your lower back to the ground.
- Breathe in and inferior your left leg for a total of two, stirring only after your hip plus dropping your toes to the floor.
- Respire and elevate your leg back toward the initial position for a sum of two. Repeat and perform 12 reps by changing the legs.
- This is one of the perfect Pilates for weight loss which has so many health benefits.
2. Criss-Cross:
How To Do:
- Start as in the Toe Dip however through your hands behind your skull, elbows exterior.
- Twist ups to elevate your neck, head as well as shoulders off the floor.
- Breathe in, replace your torso to the right, carrying your right knee beside left shoulder to each other as well as spreading your left leg to the ceiling in an oblique line as of your hips.
- As you respire, switch to the left, taking your left knee on the way to your right shoulder in addition to spreading your right leg. This is one rep. Ensure six reps.
3. Back Extension With Spin:
How To Do:
- Lie on your belly by your temple on your hands and palms on the surface. Isolated your feet to hip thickness. Drive abs in.
- Elevate your head, chest and shoulders off the ground. Revolve your upper physique to the right and back to the centre, at that time lower.
- Recap to the left side then remain interchanging up to you have completed 6 revolutions to every side.
- This is one of the excellent Pilates exercises for weight loss.
4. The Hundred:
How To Do:
- Set your body on your backbone taking place on the workout mat then spread your legs out on a 45-degree angle by the ground.
- Bounce your arms together with your body and 3 to 4 inches beyond the carpet.
- High your head as well as shoulders equally you drive your arms.
- Breathe in for 5 pumps and respire for 5 pushes to complete 1 recurrence.
- For easy step, you can twist your knees at a 90-degree angle thus your shins are equivalent to the surface as you drive.
5. Leg Circle:
How To Do:
- Lie on your vertebral by your legs prolonged beside the ground. Promote your left leg in the direction of the ceiling, by toes piercing and hands at your sides and palms down.
- Grasp for 10 – 60 seconds. You can also curve your right leg plus set your right foot in level on the ground.
- Create a minor circle on the ceiling by your left toes, revolving your leg as of your hip. Gasp as you initiate the circle then respire as you completed.
- Tighten your abs. Ensure 6 circles, and then reverse the direction for 6 more by altering the leg.
- Leg circle is one of the most simplest Pilates exercises for weight loss.
6. The Hundred Part 2:
How To Do:
- Lie on the flat of your back with your face facing straight upward and breathe in and out.
- Lift your feet into your air squeeze your abs and try to touch your feet while putting stress on your back and your buttocks for the best results.
- Starting pumping your arms up and down at least five times before taking a break and then take a break after which do it again twice for a complete 3 consecutive periods.
- Work towards hundred pumps for the best results making it a great Pilates weight loss workout.
7. Saw:
The saw requires you to first to sit on your buttocks with your legs sticking out straight. No other Pilates exercise is effective than this workout.
How To Do:
- Try and spread your legs by cracking a walnut and then try and touch your toes with your arms in a firm upright manner.
- Then by further spreading your legs move from side to side so that you move in a saw manner.
- This works your backbone and your abdomen quite well and is the best for Pilates workout for weight loss.
8. Double Leg Stretch:
How To Do:
- Lie on your back and look up at the ceiling and start with some breathing exercises first as it will help you to relax your muscles because it is very necessary to keep calm during Pilates. Keep your hands at your sides at this time.
- Now once relaxed put your legs in the air like a wishbone and try to touch your toes at this time. This must be done in three distinct periodic manners so that you can work your neck muscles and your abdomen at the same time which is best for Pilates for weight loss at home.
9. Cork Screw:
How To Do:
- Lie on your back as normal and relax first for the best results.
- Lift both legs up in the air in an equal fashion.
- Breathe in deeply and then move your legs from side to side in three sessions of ten times each for the best results.
This works your abdomen and your leg muscles to help you lose belly fat fast so you know how to do Pilates for weight loss.
This article talks about the benefits of Pilates for weight loss ie. lose your belly fat and staying fit and healthy. What to say if someone asks, is Pilates good for weight loss? Then the above all the healthiest and powerful pilates exercises for weight loss are the true witness.
