The Ultimate Floor Abs Workout with 6 Core Strengthening Exercises

Hello friends! I’m back with another core workout for you. This time, the focus will be on a floor abs workout. So if you prefer to keep things low to the ground, these exercises will be right up your alley! This is a great workout to do while traveling or you can integrate it into your next outdoor workout. And, of course, you can do this floor abs workout at the gym.

But first, we must discuss…

Why Core Strengthening Exercises are Important

Think of it this way–your core is your powerhouse. You rely on your powerhouse for many activities that you perform on a daily basis. This includes (but isn’t limited to) carrying groceries and/or children, climbing stairs, and bending down to tie your shoelaces. A weakened core inhibits your ability to perform these (and many other) activities and thus decreases the quality of your life. By investing time in core stability exercises, you’ll strengthen several muscle groups within the core including the pelvic floor, the diaphragm, the multifidus, the obliques, the rectus abdominis, and the transversus abdominis muscles. The best part about core strength training is that it’s super efficient. Why? Because many exercises target other muscle groups in addition to your core. By investing in core strength training, you’ll be getting a lot of bang for your buck!

I wrote a very helpful Q&A that addressed some common questions about core muscle exercises like:

• What does core strength help with?
• What are the best core strengthening exercises?
• Why is core strength training important especially as we get older?

If those questions relate to you, definitely check out the Q&A HERE!

Before You Do This Floor Abs Workout

I designed this workout to require minimal equipment. That being said, I think you’ll appreciate having a mat for this workout (since you’ll be seated) and I’ll give you the option to use a set of light weights during one of the exercises. Check out my list of favorite fitness equipment HERE if you’re looking to purchase a mat, and/or some weights. Once you have your workout equipment, make sure your workout space is free of anything that might get in your way as you reach with your arms and legs.

Also, take a few minutes to warm up before you start this floor abs workout. Some basic stretches like THESE are the perfect way to get your blood pumping, signal to your brain that it’s time to exercise, and lubricate your joints.

6 Floor Exercises for Abs

Can’t see the video? Click HERE!

Exercise 1: Down Dog to Mountain Climber

• Targeted Muscles: Upper body, lower body, and core
• Modification: Go slower
• Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
• Form Tips: In down dog, press your heels towards the mat (they may not touch the mat, and that’s ok!). As you come into the plank, make sure your shoulders are over your wrists. Drive your knee into your chest in the mountain climber to engage your core.

Exercise 2: Tabletop Taps to Hollow Hold

• Targeted Muscles: Core and shoulders
• Modification: No weights and/or no hollow hold
• Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
• Form Tips: You have the option to use a light set of weights (I recommend 3 lbs). Press your low back into the mat, and draw your navel towards your spine in the hollow hold. You can lift your legs a little higher if that helps you keep your low back connected to the mat. Lift your shoulder blades off the mat during the tabletop taps.

Exercise 3: Bicycles

• Targeted Muscles: Core
• Modification: Traditional bicycle crunches on your back
• Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
• Form Tips: Start from a v-sit position (legs extended at a high diagonal, torso hinged back, and hands on the floor behind your hips). Draw your navel in towards your spine and keep your spine long (avoid rounding the spine). Bend one knee at a time, and draw the knee in towards your chest.

Exercise 4: Leg Drops

• Targeted Muscles: Core, especially lower abs
• Modification: Place a small ball like THIS under your low back for added support and/or decrease the range of motion with the leg drops
• Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
• Form Tips: Place your forearms on the mat, and your legs long with your feet towards the sky. Press your forearms into the mat to lift up and out of your shoulders (try not to collapse, or sink into the shoulders). As you move, flatten your belly by drawing your navel in towards your spine. Progression option: flex your feet as you sweep your legs down, and point your toes as you sweep your legs up.

Exercise 5: Flutter Kicks

• Targeted Muscles: Core, especially lower abs
• Modification: Place your hands underneath your hips for added support and/or decrease the range of motion with the flutter kicks.
• Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
• Form Tips: As you lie on your back, press your low back into the mat and draw your navel in towards your spine. If you struggle to keep your low back connected to the mat, decrease the range of motion in the flutter kicks (keep the legs higher/don’t go down as far).

Exercise 6: Oblique Crunches

• Targeted Muscles: Core, especially obliques
• Modification: If you need more support for your head and neck, place one hand behind your head as you reach with the other hand
• Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
• Form Tips: Raise your head, neck, and shoulders off the mat. Extend your arms long by your sides, then reach your hand towards the same ankle. Alternate sides. As you complete the crunches, keep your low back connected to the mat and flatten your belly by drawing your navel in towards your spine.

Next Steps for Your Floor Abs Workout

First, you can do this abs workout in a variety of ways. You can complete one set (do all 6 exercises just once), you can do 1 round (2 sets), or you can do multiple rounds. If you are doing multiple rounds, please take a 1-minute break between each round.

Second, following your workout, don’t forget to stretch and cooldown! Your body will thank you for it, especially after this intense core strength training session. Plus, a good post workout stretch will help you recover faster so you’ll be ready to go for your next workout! I always recommend taking at least 1-2 minutes to do some post workout stretches. You can watch me do some of my favorite stretches HERE.

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That’s all for today friends! If you like fitness and wellness tips like these, and you haven’t signed up for my emails, what are you waiting for?!!! By signing up for my emails, you’ll get my blog posts and newsletters directly in your inbox. They are always full of useful fitness and nutrition tips to help you stay on track with your health and wellness goals. You can sign-up HERE so you don’t miss a thing!

Have a good one, and we’ll chat soon!

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