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FACT CHECKEDWe can’t always get to the gym when we want to, whether it’s scheduling, price, or something else that life throws your way. Luckily, you don’t need a gym for a great work out. You only need a little bit of floor space. Today, we’re covering some of the many exercises you can perform on the ground; no equipment needed (although a mat might make these a little more comfortable). As a bonus, we’re including a couple of workouts you can do for a full body workout in about 30 minutes.
When you think of push-ups, you may think of the standard hands-under-shoulders gym class push-up, but there’s more variety to them than that for targeting certain muscles.
The standard push up hits the chest, triceps, and shoulders.
Bringing your hands together puts more emphasis on the triceps.
Bringing your hands out wider than your shoulders has a higher chest muscle recruitment.
Bending at the waist changes the angles dramatically, putting the stress on your shoulders.
A dynamic push-up that hits the chest, triceps, and shoulders. You’ll be surprised how much more difficult this is than a regular push-up.
The inclusion of bringing your knee up to your elbow is a great way to get more core activation.
Hits the lower back, shoulders, and glutes.
The must-do exercise to hit your entire core and posterior chain.
Targets your obliques. Start with feet on the floor and when you’re able, perform them holding your feet off the ground.
Note: The above is demonstrated with a cable machine, but this can be done from the floor the standard way, with or without weight.
These target the lower abs. Try performing them with your hands by your sides, but if needed you can put your hands under your lower back for some support.
As unappealing as the name is, these hit your core like few other exercises, leading to greater stability and strength.
This move does incorporate some lower body muscles, but it still will give you a heckuva core workout.
This well-known exercise is great for hitting your hamstrings and building that booty.
You may remember seeing this move in some late 80’s/early 90’s exercise videos. They do a great job of hitting your glutes and hip abductors.
Think of these as clamshells, but on all fours, so your core is going to get some work here too.
Ok, so technically you’re not down on the floor for these, but to hit those quads without a resistance band, you’re going to need to go vertical.
Remember these from gym class? Yeah, they’re a lot tougher when you’re older.
Probably the most feared cardio floor exercise, these will have you gassed by the end of your workout.
Here’s a sample full-body workout using floor exercises. Adjust sets and reps based on your fitness level.
Exercise | Sets & Reps/Duration | Rest Interval |
---|---|---|
Push-Ups | 3 x 12-15 | 30 seconds |
Plank | 3 x 30-60 seconds | 30 seconds |
Glute Bridges | 4 x 15-20 | 30 seconds |
Russian Twists | 3 x 20 (10 each side) | 30 seconds |
Superman | 3 x 15-20 | 30 seconds |
Clamshells | 3 x 15-20 per side | 30 seconds |
Mountain Climbers | 3 x 30-60 seconds | 30 seconds |
Exercise | Sets & Reps/Duration | Rest Interval |
---|---|---|
Diamond Push-Ups | 3 x 8-12 | 30 seconds |
Leg Raises | 3 x 15-20 | 30 seconds |
Squats | 3 x 15-20 | 30 seconds |
Dive Bomber Push-Ups | 3 x 8-12 | 30 seconds |
Hollow Body Hold | 3 x 30-60 seconds | 30 seconds |
Burpees | 3 x 12-15 | 30-60 seconds |
Exercise | Sets & Reps/Duration | Rest Interval |
---|---|---|
Wide Push-Ups | 3 x 8-12 | 30 seconds |
Fire Hydrants | 3 x 15-20 each side | 30 seconds |
Spiderman Push-Ups | 3 x 8-12 | 30 seconds |
Dead Bug | 3 x 12-15 each side | 30 seconds |
Pike Push-Ups | 3 x 8-12 | 30 seconds |
Burpees | 3 x 12-15 | 30-60 seconds |
You don’t need a costly gym membership or even anything besides a little bit of floor space to get a great workout in. Floor exercises are usually considered an afterthought by most people, but centering your workouts around them can produce some surprising results. While the workouts above might not look like much at first glance, give them a shot and then get back to me on whether or not you broke a sweat.
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Tyler DiGiovanni
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