Looking for a home workout without equipment that actually works? Good news—you don’t need a gym membership or fancy gear to get stronger, leaner, and more energized. All you need is a little space on the floor and your body weight.
Here are 7 effective floor exercises to do at home without equipment, perfect for beginners and busy schedules:
1. Glute Bridges
Lie on your back, knees bent, feet flat. Push your hips up and squeeze your glutes. This builds your booty and strengthens your lower back.
2. Bicycle Crunches
Lie flat and bring opposite elbow to opposite knee. This is one of the best ab floor exercises at home for core and oblique strength.
3. Forearm Plank
Hold your body in a straight line on your forearms and toes. It works your abs, shoulders, and posture—no crunches needed.
4. Superman Hold
Lie on your stomach and lift arms, chest, and legs off the ground. Great for your lower back and posture.
5. Leg Raises
Flat on your back, raise legs slowly and lower them without touching the floor. It targets your lower abs like magic.
6. Side-Lying Leg Lifts
Lie on your side and lift your top leg. Switch sides. A simple way to tone your outer thighs and hips.
7. Seated Russian Twists
Sit, lean back slightly, and twist side to side. Add a pillow for resistance. A fun core floor workout at home you’ll actually feel!
Final Word:
These at-home floor exercises for beginners can be done anytime, anywhere. Add them to your routine 3–4 times a week and feel the difference—no excuses, no equipment, just results.