Floor exercise is a type of sport performed on a flat surface, typically using a mat, and relies on strength, balance, flexibility, and body coordination.
The movements are designed to strengthen the core muscles, including the abdominal muscles, lower back, and pelvis, which play a crucial role in maintaining body stability during daily activities.
In addition, floor exercise is effective at improving posture and reducing the risk of injury when practiced regularly.
One of its advantages is that the movements are relatively simple and can be done at home without special equipment, making it easy to practice anytime.
So, what movements should you learn, and what benefits do they offer your body? Find out the information below!
What Is Floor Exercise?
Floor exercise is a discipline within gymnastics that is performed on a floor surface or mat using a series of structured movements, such as rolls, jumps, turns, and other acrobatic maneuvers.
This type of exercise relies on strength, flexibility, balance, coordination, and body awareness to support each movement while helping reduce the risk of injury.
The term gymnastics itself comes from the Greek word meaning “to exercise naked,” referring to the practice of athletes in Ancient Greece who trained in gymnasiums without clothing.
Over time, several disciplines within gymnastics evolved into separate sports, including track and field, wrestling, and boxing.
Basic Floor Exercise Techniques
Here are some basic floor exercise techniques you should understand, especially if you're a beginner:
- Forward and backward rolls: Rolling forward or backward with the body rotating while in contact with the floor.
- Splits: Stretching the legs to the side, front, or back until the lower body reaches the floor.
- Cast: A position similar to a half plank, with the abdomen pulled in and the back slightly rounded.
- Handstand: Balancing upside down with both hands supporting the body on the floor.
- Handspring (vault): Begins with a run-up, followed by pushing off the vaulting horse with the hands before landing on the feet.
- Back handspring: A backward flipping movement supported by the hands before returning to a standing position.
- Roundoff: A cartwheel-like movement that finishes with both feet landing together, allowing the gymnast to face the opposite direction.
- One-foot turn: Lifting one leg forward while the other leg acts as a pivot for turning on the floor or balance beam.
- Split leap: A combination of a split and a forward jump.
- Swing on bars: A swinging movement performed on unstable bars.
Some of these movements can be practiced independently. However, higher-risk techniques such as rolls, back handsprings, and handstands should ideally be performed under supervision to ensure safety.
How to Perform Floor Exercises
Before starting any floor exercise movements, make sure you have a mat prepared. This helps prevent direct contact with the floor and keeps you comfortable during your workout. Here are some floor exercises you can try at home.
1. Sit Up
The sit-up helps strengthen the core muscles, especially the abdominal muscles. To perform it, start by lying on your back with your knees bent and your feet flat on the floor.
Place your hands across your chest or behind your head. Then, lift your upper body into a seated position while engaging your abdominal muscles, and slowly lower yourself back down. Repeat 15–20 repetitions, or according to your fitness level.
2. Bridge
The bridge is an effective exercise for strengthening the abdominal muscles, hips, glutes, hamstrings, and shoulders. Start by lying on your back with your knees bent and your arms resting at your sides.
Lift your hips until they are aligned with your knees and shoulders while keeping your back straight. Hold the position for 10–30 seconds, then slowly lower your hips back down.
Repeat up to 10 repetitions, and avoid lifting your hips too high to prevent strain on your lower back.
3. Leg Raises
This movement primarily targets the abdominal muscles. To perform it, lie on your back with your knees bent, then lift one leg until it forms a 90-degree angle.
Hold your knee with your hands and push against it in the opposite direction until you feel your muscles contract. Hold for about 3 seconds, then switch to the other side. You can also vary the exercise by lifting both legs at the same time.
4. Segmental Rotation
Segmental rotation is an exercise that helps improve control of the abdominal and back muscles. To begin, lie on your back with your knees bent and your back in a neutral position.
Then, slowly lower your knees to one side while keeping your back firmly against the floor. Hold the position for 3 seconds, return to the starting position, and repeat on the opposite side.
5. Side Plank
The side plank is beneficial for strengthening the side abdominal muscles, shoulders, and legs, while also improving balance.
To begin, position your body on your right side. Then lift your body by supporting yourself on your forearm and the side of your foot, keeping your body in a straight line.
Hold the position for 3 seconds while engaging your core muscles, then switch and repeat on the left side.
6. Superman
As the name suggests, this movement resembles a flying position and helps strengthen the back, abdominal, glute, and leg muscles. Start by lying face down with your arms extended straight forward.
For better stability, you may place support under your abdomen and forehead. Next, lift your right arm and left leg at the same time, hold for 3 seconds, then slowly lower them. Repeat the movement on the opposite side.
Benefits of Floor Exercise
Floor exercise has many benefits for the body because it helps train strength, flexibility, balance, coordination, and body awareness. Here are some of the benefits you can experience:
- Improves body flexibility: Helps the body become more flexible, reduces stiffness, and reduces the risk of injury, pain, and fatigue during activities.
- Reduces disease risk: Burns calories, maintains heart and lung health, and helps lower the risk of conditions such as osteoporosis, asthma, obesity, heart disease, and diabetes.
- Maintains bone strength: Includes weight-bearing exercises that train core muscles to support the body and help improve bone density.
- Increases muscle strength: Engages almost all major muscle groups, including the legs, arms, chest, and core, as well as the thighs, glutes, and calves.
- Meets daily exercise needs: Can be done at home for about 30 minutes a day and adjusted to your body’s ability.
That concludes the complete information about floor exercise, from its definition and movements to its benefits for the body.
With regular practice, you can increase muscle strength, maintain balance, and keep your body fit and flexible.
However, keep in mind that exercise alone is not enough to maintain optimal health.
You also need to adopt a healthy lifestyle, including meeting your daily fluid needs, especially after physical activities like floor exercise.
Therefore, make sure to always have AQUA 600 ml as your activity companion. Its size is practical and easy to carry anywhere, helping you stay hydrated whenever needed.
Sourced from selected mountain springs, AQUA Sejuk Alami feels refreshingly cool even without refrigeration, helping your body feel fresh after exercise.
Why choose AQUA DULU? Because not all water is AQUA, which is 100% Pure, 100% Indonesian, and 100% Halal.
Interestingly, you can also get extra benefits through the AQUA 100% Untung promotion. For AQUA gallon products, there is a unique code under the cap that you can collect as points.
These points can later be exchanged for various exciting rewards. Start a healthy habit and enjoy the benefits with the Keluarga Sehat AQUA program.
