Best Floor Exercises for Women to Lose Weight

By atul
4 Min Read


Losing weight is a common fitness goal for many women, and while a balanced diet plays a crucial role, incorporating regular exercise is equally important. Floor exercises offer a convenient and effective way to burn calories, tone muscles, and promote overall fitness. In this blog post, we will explore some of the best floor exercises for women to help achieve their weight loss goals. These exercises require minimal equipment and can be done in the comfort of your own home or at the gym.

  1. Plank

The plank is a fundamental core-strengthening exercise that engages multiple muscle groups, including the abdominal muscles, back, and shoulders. To perform a plank, follow these steps:

  • Begin in a push-up position with your forearms on the floor.
  • Keep your body in a straight line from head to heels.
  • Engage your core muscles and hold the position for as long as you can.

Planks not only help burn calories but also improve posture and provide a strong core foundation for other exercises.

  1. Leg Raises

Leg raises target the lower abdominal muscles and help tone the legs. Here’s how to do leg raises:

  • Lie flat on your back with your arms by your sides.
  • Keep your legs straight and lift them off the floor, raising them towards the ceiling.
  • Slowly lower your legs back down without letting them touch the floor.

Repeat leg raises for a set number of repetitions to work those stubborn lower abdominal muscles.

  1. Glute Bridges

Glute bridges are excellent for strengthening the glutes, hamstrings, and lower back while also working on your core stability. Here’s how to perform a glute bridge:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Lift your hips off the ground, creating a straight line from your shoulders to your knees.
  • Squeeze your glutes at the top of the movement and lower your hips back down.

This exercise not only helps with weight loss but also improves posture and reduces lower back pain.

  1. Russian Twists

Russian twists are great for targeting the oblique muscles and improving core strength. To do Russian twists:

  • Sit on the floor with your knees bent and feet flat.
  • Lean back slightly and lift your feet off the ground.
  • Hold a weight or a household object with both hands and twist your torso from side to side, touching the object to the floor on either side of your body.

This exercise not only burns calories but also helps sculpt your waistline.

  1. Bird-Dog

The bird-dog exercise is a fantastic way to work on balance, stability, and strengthen your core and back muscles. Here’s how to do it:

  • Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
  • Extend your right arm and left leg simultaneously while keeping your core engaged and your back straight.
  • Hold for a few seconds and return to the starting position.
  • Repeat with your left arm and right leg.


Incorporating these floor exercises into your fitness routine can be a great way for women to lose weight, tone their bodies, and build strength. However, it’s essential to remember that weight loss also depends on maintaining a healthy diet and staying consistent with your exercise routine. Always consult with a fitness professional or healthcare provider before beginning a new exercise program, especially if you have any underlying medical conditions or concerns.

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