6 floor exercises for a full body workout

by admin on October 13, 2016

If you are determined to stay fitter and perform exercises that provide total body workouts, there are some of the best ones discussed below. These workouts help in improving posture, endurance, strength, and balance from head to toe.

1.Medicine ball squat overhead lift

Stand tall on the floor and place your feet wide apart. Hold a medicine ball in both hands and place it in front of you. Squat down and move your rear back with knees placed on the ankles. Now bring down the medicine ball to the floor with your back straightened and head up. Return to the initial posture and lift the medicine ball on your head. Continue the squat posture and bring down the ball. Do 10 reps. the weight of the ball can be increased as you get accustomed to it fully.

2.Stair climbing bicep curl

Use the last flight of stairs and hold a dumbbell measuring around 5 to 8 pounds in each hand. Perform the bicep curls as you climb the stairs. You can either run or walk down the stairs with the weights in your hands. Do 10 reps and use 2 steps at a time as you get stronger.

3.Hip extension reverse fly

Stand on the floor and hold a dumbbell of 5 pounds in each hand. Stretch your right leg backwards while toe can be placed on the floor. Keep your right leg in straight posture and lean forward towards the hips slightly. Raise your right leg back as you bring your chest next to the floor. Form a T shape at the shoulders and lift your arms pressing your shoulder blades all at once. Your head should be in line with the neck. Do 10 to 15 reps for each leg.

4.Back row lunge

Hold an 8 pound weight in both hands and bring your right foot forward and left foot backward. Place your heels of both feet on the floor and your feet should point straight ahead. Your right knee needs to be bent until it is on the right ankle. Your chest can be lowered near your thigh and arms can be brought perpendicular to the floor. Without hunching, place your back flat. Return to the start position. Do 10 to 15 reps.

5.Knee lift lateral raise

Stand on the floor holding a 5 pound weight each in both hands and place your arms to the side. Raise your right knee till it comes to the hip level. Lift your arms straight out towards the side to form T on your shoulders. Pause for 2 seconds and ensure that you pull back your belly button towards your spine. Come down to the start position. Do 10 to 15 reps for each leg.

6.Hip extension pushups

To perform this workout, your hands need to be placed wider than the distance of shoulders and right leg to be extended straight back. Your belly button needs to be pulled towards your spine as you tighten your core muscles. Keep your leg raised and lower your chest towards the ground until elbows are at 90 degree angle. Now perform pushup. Do 10 to 15 reps for each leg.

Thus, these are some of the floor exercises for your total body.

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