Somedays pressing pause on your three-hour Netflix binge seems like too much, let alone dragging yourself to the gym for a full workout. Enter the floor workout.
Harley Pasternak, a celebrity trainer boasting high-profile clients like Ariana Grande and Halle Berry, shared his go-to floor workout. The workout features five simple but effective exercises to target your full body all from a cozy spot on the ground.
Why Floor Workouts Work
Because floor workouts are done while laying down, it’s easy to assume they’re less effective. But don’t let the comfy positioning fool you. Because of your connection with the ground, floor exercises give you the stability to perform movements correctly, and focus on the muscles you aim to activate.
Floor exercises also enable you to build core stability and strength—a perk that will translate to any and all movements. Compound exercises like deadlifts or squats require core strength and stability, and any athletic-based movements like throwing or punching require force transfer from the pelvis to the shoulder, where a strong core will really come in handy.
The best part? You can do this workout anywhere. All you need is your body, some dumbbells, and if you’d like, a mat.
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How To Do It
For this workout, you’ll complete Hip Bridges, Dumbbell Tricep Extensions, Cross Crunches, Active Clamshells, and Swimmer Extensions all from the comfort of your mat.
Pasternak left the sets and reps open so you can do as much or as little as you’re feeling up to, but we recommend three to five sets of 10 to 12 reps of each exercise.
Hip Bridges hammer the glutes, but they’ll also work your hamstrings and core. To complete a glute bridge lie on your back with knees bent and heels flat on the floor a few inches in front of your butt. Squeeze your glutes and abs to press your hips towards the ceiling. Slowly lower and repeat.
Dumbbell Tricep Extensions
Tricep Extensions work your triceps while stabilizing your shoulders and core. To do it, lie down on your back with dumbbells extended over your chest and palms facing each other. Keeping your upper arm stable and elbows up, bend at the elbow to slowly lower dumbbells toward your forehead. Extend and repeat.
Cross Crunches target your abs and obliques. To perform a cross crunch, begin lying on your back with knees bent, then cross one leg over the other placing your ankle just below your opposite knee. Position your opposite hand behind your head, then lift your opposite shoulder off the ground and twist to reach your elbow towards your knee. Slowly lower and repeat.
Traditional Clamshells will hit your glute medius (or the side of your butt), but Pasternak’s Active Clamshells will also work your shoulders, core, and hips. Start by lying on one side with legs bent at a 45-degree angle and feet, ankles, knees, and hips stacked on top of each other. While keeping your feet together, lift your upper knee as high as possible while also driving your bottom hip off the ground. Slowly lower and repeat.
Swimmer Extensions, also called Supermans, will challenge your lower back and shoulders. To do it, lay on your stomach with legs and arms extended directly in front of you. Squeeze your glutes to lift your legs off the floor. Circle your arms out to your sides, simultaneously activating your lower back to lift your chest off the floor. Return to the starting position and repeat.
Floor workouts increase overall strength and build core stability and strength. All you need is your body, dumbbells and a mat are optional. Next time you’re feeling lazy, give this quick floor workout a go.