Floor gymnastics is one type of exercise that is effective for training the core muscles of the body. Not only that, regular floor exercises can also maintain ideal body posture and reduce the risk of muscle injury.
Floor exercise consists of various movements that can train the muscles in the abdomen, back, and pelvis. These muscles are very important in supporting the stability and performance of the body in carrying out various physical activities.
The movements in floor exercises are quite easy, so you can do them at home without having to come to the fitness center. Therefore, floor exercise can be one of the sports options that can be done during the COVID-19 pandemic.
Some Ways of Floor Gymnastics and Its Movements
Before doing floor exercises, you should prepare a mat or mat so that your body does not come into direct contact with the floor.
The following are some movements in floor exercises that you can practice at home:
1. Sit's up
Floor exercise with movementsit ups serves to strengthen and tone the muscles of the middle body, especially the abdominal muscles. Movement steps sit ups are as follows:
- Lie on your back on a mat with your feet touching the floor and your knees bent.
- Cross your arms in front of your chest or behind your head.
- Tighten your core muscles and lift your body into an upright sitting position, then lie back down.
- Repeat this movement 12 times or according to ability.
2. Bridge
Bridge is a floor exercise that is useful for strengthening the abdominal muscles, hips, buttocks, hamstrings, knees, and shoulders in one combination of movements. How to do the move bridge, that is:
- Lie on your back on a mat with both knees bent.
- Place your arms by your sides.
- Straighten your back and avoid tilting your hips.
- Tighten your abdominal muscles and lift your hips until they are in a straight line with your knees and shoulders.
- Hold this position for 5-10 seconds before returning to the starting position.
- Repeat the movement 10 times.
When making a move bridge, make sure your back is always in a straight position and not pressing the floor.
3. Raise your feet
The floor exercise movement by lifting the legs is useful for strengthening the abdominal muscles. Here's how to do the leg lift:
- Lie down with your knees bent.
- Lift your right leg until your knee and hip form a 90-degree angle.
- Place your right hand on your right knee to hold it in place.
- With your knees bent and your arms straight, pull your knees and push your hands in opposite directions until they press against each other.
- Hold this position for 3 seconds and tighten your abdominal muscles.
- Repeat these movements on the left leg and hand.
- You can vary the movement by lifting both legs at the same time.
4. Segmental rotation
The series of segmental rotation movements in floor gymnastics are as follows:
- Lie down with your knees bent, your back straight, and don't forget to tighten your abdominal muscles.
- Move your knee to the right, but keep your back still in a supine position.
- Hold this position for 3 seconds.
- Return to the original position and perform the movement by moving the knee to the left.
5. Splank ideas
Floor exercise with side plank serves to strengthen the abdominal muscles, shoulders, arms, back, buttocks, and legs. This movement can also train the balance of the body. How to do the move side plank, that is:
- Lie on the right side of the body.
- Lift the body by resting on the forearm and right palm.
- Position the shoulder perpendicular to the left shoulder.
- Hold this position for 3 seconds and tighten your abdominal muscles.
- Repeat this movement on the left side of the body.
6. Superman
As the name implies, this floor exercise is carried out like superman who is flying. The benefit of this floor exercise is to strengthen the muscles of the lower back, upper, buttocks, stomach, and legs. How to do the move superman are as follows:
- Lie face down on the mat with your arms straight on the floor.
- Place a small pillow or roll of towel as a wedge on the lower abdomen and forehead to support the back position.
- Lift your right arm and left leg off the mat or as far as you can and hold for 3 seconds.
- Repeat the movement with the right arm and leg.
Various movements in floor gymnastics can not only strengthen muscles, but also overall body health. However, don't forget to stay alert and move carefully to avoid injury.
However, if you experience an injury while doing floor exercises or while doing other physical activities, try to see a doctor so that it can be treated appropriately.