Floor exercise is one of the at-home workouts considered simple and practical. Generally, you don’t need any special equipment, just a base or mat to make the movements more comfortable to perform.
Even so, the benefits of floor exercise are quite diverse. In fact, these benefits go beyond just physical health as they can also support your mental well-being and overall mindset. Let’s take a look at the different types of floor exercises and their benefits below!
Definition of Floor Exercise
In general, floor exercise is a type of gymnastics performed on a flat surface, such as the floor, through a series of structured movements, typically without equipment. When doing this workout, you only need a mat to help minimize the risk of injury from movements that contact the floor.
The movements involved in floor exercise include jumping, rolling, and twisting, as well as supporting your body using your hands, feet, back, or head. It can also involve various acrobatic movements to help maintain balance.
Because the range of movements is very diverse, floor exercise is often referred to as a form of free-form exercise. Overall, its main function is to improve strength, agility, coordination, and physical endurance.
Types of Floor Exercise Movements
After understanding what floor exercise is and its benefits, here are some basic movements or techniques you should master. The types of floor exercise movements include the following:
1. Forward and Backward Roll
One of the most basic movements in floor exercise is the forward and backward roll. Here’s how to perform a forward roll starting from a standing position.
- Start in an upright position with your arms at your sides and your gaze directed toward the mat.
- Extend your arms forward and bend your body to reach the mat.
- Tuck your head in, bringing your chin to your chest.
- Roll forward by placing your shoulders onto the mat.
- Finish by returning to a standing position.
Meanwhile, here’s how to perform a backward roll in a floor exercise:
- Start in a squatting position with your feet together and heels slightly raised.
- Tuck your chin to your chest.
- Push off with your legs to roll backward.
- Place your hands beside your ears as your back touches the mat.
- Lift your legs over your head.
- Return to the squatting position after completing the roll.
2. Shoulder Stand
Another type of floor exercise is the shoulder stand. This movement helps improve your balance and promotes a sense of body control and calmness. Here’s how to do it:
- First, lie flat on your back on the mat
- Then, lift your legs upward as high as possible, keeping them straight until your hips are raised
- Place your hands on your waist to support your body and maintain balance
- Once your balance is stable, you can place both hands under your head
3. Backbend
Another floor exercise is the backbend, also known as the bridge. This movement involves arching your body into a half-circle, using your hands and feet for support. However, it requires a good level of flexibility. Here’s how to do it:
- Lie on your back with both hands placed beside your ears
- Then, bend your knees and lift your body upward as high as possible until it forms an arch like a bridge
- In this position, your hands and feet act as the main support
4. Bridge
The next floor exercise is the bridge, which helps tone your thigh and glute muscles. This movement is similar to the backbend, but you don’t need to lift your entire body. Here’s how to do it:
- Start by lying on your back, with your arms at your sides and your palms facing down
- Then, lift your hips as high as possible while bending your knees, forming a straight line from your shoulders to your knees
- Hold this position for about 10 to 30 seconds
5. Cartwheel
A cartwheel is a movement in which you flip your body sideways, using your hands for support. However, keep in mind that this move can be quite challenging and carries some risk, so it may not be suitable for beginners. Here’s how to do it:
- Start in an upright standing position with your feet shoulder-width apart and your arms at your sides
- Lean your upper body slightly forward and step one foot forward, forming a right angle
- At the same time, raise your arms straight up beside your head
- Then, push your body forward using your back leg to begin the rotation
- Place your hands on the ground as support
- As you rotate, keep your legs and back straight
- Finish the movement by landing on both feet and returning to a standing position
6. Plank
There’s also the plank, a type of exercise that strengthens the muscles in your shoulders, core, hips, and back. At a glance, it may look similar to a push-up, but the plank uses your forearms as the main support.
Benefits of Floor Exercise
In general, floor exercise movements are designed to improve strength, flexibility, balance, and endurance. When broken down further, they can provide a variety of health benefits, including:
- Improving flexibility.
- Supporting bone health and strength.
- Improving coordination between body systems.
- Strengthening upper body muscles.
- Enhancing brain function.
- Improving balance.
- Building discipline.
- Boosting self-confidence.
- Improving body stability and balance.
- Helping maintain good posture.
So, now you know the benefits of floor exercise and its different types, right? One of the biggest advantages of floor exercise is that you don’t need to go out or prepare complicated equipment. It’s a practical way to improve both flexibility and overall fitness..
However, it’s important to understand that exercise alone isn’t enough to achieve a healthy body. You also need to adopt a healthy lifestyle, such as eating nutritious foods and staying properly hydrated.
That’s why you should aim to drink at least 8 glasses of water, or around 2 liters, every day to avoid dehydration, which can lead to various health issues. You can start by keeping AQUA at home or bringing it with you wherever you go.
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With that in mind, AQUA can be a reliable choice for your family’s daily hydration. So, don’t forget to drink #AQUADULU before and during your activities!
