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5 Floor Exercises for Total-Body Fat Loss

    5 Floor Exercises for Total-Body Fat Loss

    Including floor exercises in your training program is an excellent method to stimulate various muscle groups, strengthen your core, and burn calories for effective weight loss. Floor exercises, as opposed to typical workouts that require gym equipment, can be performed anywhere, making them ideal for people looking to reduce weight at home or on the go. This post will look at five-floor exercises that target different muscle groups and help with total-body weight loss. So prepare to strengthen your core, tone your muscles, and lose weight!

    Exercise 1: Plank

    How to Perform the Plank

    Planks are versatile exercises that strengthen core muscles, such as the abdominals, obliques, and lower back. To do the plank, follow these steps:

    • Begin by doing a push-up with your hands precisely under your shoulders, and your toes firmly planted on the floor.
    • Activate your core muscles by contracting your abs and squeezing your glutes.
    • Keep your hips from sagging or elevating too much. From head to toe, maintain a straight line.
    • As your strength and endurance improve, you can gradually extend this position for 30 seconds to a minute.

    Benefits of the Plank Exercise

    The plank exercise has various weight reduction and fitness benefits:

    • It helps to develop the core muscles, which leads to better stability, posture, and balance.
    • The plank activates many muscle groups at the same time, which increases calorie burn.
    • The muscles that support the spine can be strengthened, which can relieve back pain.
    • In addition, the plank exercises the deep abdominal muscles, which results in a flatter stomach and a more defined waistline.

    Exercise 2: Mountain Climbers

    How to Perform Mountain Climbers

    Mountain climbers are high-intensity workouts that work the entire body, including the core, arms, shoulders, and legs. Mountain climbers should:

    • As you begin this exercise, place your hands underneath your shoulders and keep your body straight.
    • Engage your core muscles and bring one knee to your chest, then switch to the other knee swiftly, as if you were running.
    • Keep a steady tempo and alternate knees for 30 seconds to a minute.

    Benefits of Mountain Climbers

    Including mountain climbers in your fitness routine might help you lose weight in various ways:

    • It raises your heart rate, which increases calorie burn and promotes fat loss.
    • Mountain climbers work out several muscle groups, giving them full-body exercise.
    • The workout promotes cardiovascular endurance and core, arm, and leg strength.
    • It improves coordination, agility, and athleticism overall.

    Exercise 3: Russian Twists

    How to Perform Russian Twists

    Russian twists are excellent for establishing a solid core and targeting the oblique muscles. To do Russian twists:

    • Put your hands on your hips and keep your back straight. Lie flat on the floor with your feet flat on the ground with your knees bent.
    • Maintain a balanced position by leaning back slightly.
    • Place your fingers interlaced in front of your chest as you straighten your arms.
    • Engage your core muscles and shift your torso to one side, palms towards the floor.
    • You can now turn to the opposite side of the circle after returning to the center.
    • Repeat the twisting motion 10 to 15 times on each side.

    Benefits of Russian Twists

    Incorporating Russian twists into your workout program has various weight loss and core strength benefits:

    • The exercise works the oblique muscles, which results in a more defined waistline and increased abdominal strength.
    • Russian twists activate the entire core, providing balance and stability.
    • It aids in the improvement of spinal mobility and flexibility.
    • The workout improves rotational power, useful in sports and everyday activities.

    Exercise 4: Bicycle Crunches

    How to Perform Bicycle Crunches

    Bicycle crunches are a floor exercise that works the abdominal muscles, particularly the rectus abdominis, and obliques. To do bicycle crunches:

    • Lie on your back with your knees bent and your feet lifted off the floor, forming a 90-degree angle between your legs.
    • Position your hands behind your head, elbows spread.
    • Engage your core muscles and lift your shoulders off the ground.
    • Bring one knee to your chest while twisting your torso and attempting to contact the opposite elbow to the knee.
    • Return to the beginning position and do the opposite side.
    • Repeat 10 to 15 times on each side, alternating sides in a pedaling motion.

    Benefits of Bicycle Crunches

    Incorporating bicycle crunches into your workout program will help you lose weight and strengthen your core in the following ways:

    • Bicycle crunches tone and sculpt the core by activating the rectus abdominis and oblique muscles.
    • Because the exercise works for various muscle groups, it increases calorie burn and fat reduction.
    • It strengthens the core, improves posture, and aligns the spine.
    • Bicycle crunches increase overall abdominal strength, resulting in better functional motions and a lower risk of back problems.

    Exercise 5: Flutter Kicks

    How to Perform Flutter Kicks

    Flutter kicks are a great way to work on your lower abs, hip flexors, and quads. Flutter kicks are performed as follows:

    • Lie on your back with your legs stretched out and your arms by your sides.
    • Lift your legs a few inches off the floor, maintaining them straight and close together.
    • Engage your core muscles and kick your legs up and down in a scissor motion.
    • Maintain a steady, controlled pace while flatting your lower back on the floor.
    • Continue flutter kicking for 30 to 60 seconds.

    Benefits of Flutter Kicks

    Flutter kicks can help you lose weight and tone your muscles by incorporating them into your workout routine:

    • Flutter kicks work the lower abs, resulting in a flatter, more developed stomach.
    • The exercise works the hip flexors and quadriceps, increasing muscle tone and strength.
    • It increases the endurance and stamina of the lower body.
    • Flutter kicks can assist athletes in enhancing their swimming and kicking ability in various sports.


    Floor workouts are a quick and easy technique to lose weight all over your body. Planks, mountain climbers, Russian twists, bicycle crunches, and flutter kicks target various muscle groups, improve core strength, and stimulate calorie burn. You may strengthen your body, improve posture and balance, and work towards your weight loss objectives by including these exercises in your training program. Before beginning any new fitness regimen, remember to start slowly, listen to your body, and speak with a healthcare expert.


    Can I do floor exercises if I am experiencing joint pain?

    If you have joint pain, you should always contact a doctor before beginning any fitness regimen. They can advise you on changes or alternate workouts appropriate for your situation.

    How often should I do these workouts each week?

    Your fitness level and overall goals determine the frequency with which you perform floor exercises. Aim for three to four times a week, with rest days in between to promote muscle recovery.

    Can floor exercises help you lose belly fat?

    Floor exercises and a well-rounded fitness and diet plan can help reduce belly fat. However, they must be combined with a balanced diet and total calorie deficit to get meaningful results.

    Should I warm up before doing these exercises?

    To prepare your muscles and joints for a workout, you need to warm up before starting. For example, light aerobics, such as running or jumping jacks, should be followed by dynamic stretches for the muscles you’ll be targeting.

    Can I do these workouts if I’m starting?

    Yes, these floor exercises may be changed to accommodate people of all fitness levels, even novices. Begin with good form, then progressively increase the intensity and length as your strength and endurance develop.

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