9 floor exercises women should do every day to stay fit and still

As the viral meme sensation says, “Nobody has time for that!!” Well, when it comes to exercise, most of us agree. Many fitness experts make “hitting the gym” seem as easy as walking down the stairs, and voila! But for many of us, it takes a lot of time and effort. You need to pack, bring your own clothes, pack extra items, drive or commute, look for parking, and settle in once you arrive. (So, you have to reverse everything just to get home.) That’s why we’re making it easy for you so you don’t even need to leave the house with nine of the best daily floor exercises for women to stay still and fit.

It turns out that there are many simple exercises that you can do in the comfort of your home without any equipment to build a lean and toned body while improving your habits and lifestyle. Best of all, the only thing you need is a floor so unless you’re reading this in space, you can take advantage of it every single day. Almost all of these exercises start on the back (supine) or the front of the body (prone), which is great for beginners or those dealing with injuries.

Read on and prosper! And when you’re done, be sure to check out the 11 Exercises Women Should Do Every Day to Lose Weight.


It’s a cliché, but when it comes to floor exercise, it’s hard to beat the old aces. They’re one of the most fundamental ab moves and train your core to be stable, not crunch or bend.

Get into a plank position, leaning on your forearms and keeping your body straight. Push your forearms into the ground to round your upper back and curl your hips to keep your lower back flat.

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side plank illustration

While planks target the six-pack muscles, side planks target the sides of the core and deeper core muscles. This way, you can get all the benefits of your abs workout!

Lie on your side and rest your forearm on the ground, perpendicular to your body. Keep your body straight, glutes contracted and shoulders pulled back. Don’t let your hips sag.

illustration of how to do glute bridge core strengthening exercises

These are the right moves to build a solid booty and strong leg muscles. They’re also really good at keeping your lower back and knees happy because they strengthen your glutes and hamstrings.

Lie on the floor with knees bent and feet flat on the floor. Drive through your heels and squeeze your glutes to lift your hips. Repeat. Don’t use your lower back, you pull yourself up.

RELATED: 5 strength exercises women should do every day to stay fit

illustration of how to do the bird dog exercise

If you’re looking for a simple drill to target your midsection while working your glutes, look no further. Perform them as a warm-up to activate the right muscles and improve your movement patterns.

Get on your hands and knees with your hands under your shoulders and your knees under your hips. Keep your lower back flat. Reach with opposite arms and legs. Think about heel kicking until you feel your glute fire. Repeat.

illustration of dead insect exercise

First, this is a powerful, low-impact core exercise. Second, it helps you improve your cross-body connection and eliminate any asymmetry in your core strength (i.e., a weakness on one side relative to the other).

Lie on your back with your arms and knees in the air (like a dead bug), press your lower back into the ground and lift your buttocks. Extend your right leg and left leg at the same time keeping your lower back on the ground, keeping your hips off the ground and exhaling all the air. Switch sides and repeat.

RELATED: The #1 Bodyweight Workout Women Should Do Every Day To Stay In Shape

illustration of woman doing bear crawl

Crawls do a lot all at once: They improve your cardio, hit your arms, core and legs, and help prevent injury by activating your stabilizer muscles. Do it as a warm-up or as a finisher after your workout.

Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch off the ground. Crawl forward by taking a small step with your right arm and left leg at the same time and take turns. Keep your hips down and your head up.

woman doing crab walking

This is a different scan pattern where the front of your body faces up. This trains your shoulder stabilizers and helps you open your chest while improving muscular endurance.

Begin in “crab pose” with hands and feet flat on the floor, chest up, knees bent, hips an inch off the floor, arms straight, hands directly under your shoulders, and fingers pointing behind you. He crawls forward by taking a small step with his right arm and left leg at the same time, then another step with his left arm and right leg. Alternate by keeping your hips down and chest up.

RELATED: 7 Best Daily Exercises for Women to Get Stronger and Leaner After 30

illustration of climbers

This is an easy way to burn lots of calories while boosting your cardio and conditioning. Unlike other popular interval exercises like burpees, these are relatively low-impact for less joint and muscle pain.

Assume a push-up position. Keep your core tight and lift each knee towards your chest and take turns. (It’s like you’re snapping in place.) Keep your head up and your hips down.

push-ups illustration

Want a slim upper body with toned arms? Push-ups are born for this and complete this list of daily floor exercises for women to keep fit. This exercise builds tons of strength around your chest, shoulders and arms and helps you burn calories and lose body fat.

Get into a pushup position with your hands shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself down and keep your elbows close to your body as you descend.

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