Planks engage multiple muscle groups, promoting core strength and stability. Try standard planks, side planks, plank jacks, or plank rotations to challenge different muscle areas.
This exercise targets the glutes, hamstrings, and lower back. Lie on your back, bend your knees, and lift your hips off the floor, squeezing your glutes at the top. For added challenge, do single-leg glute bridges.
Mountain climbers are a great cardiovascular exercise that also engages the core. Get into a plank position and alternate bringing your knees toward your chest in a running motion.
Sit on the floor, lean back slightly, and lift your feet off the ground. Twist your torso from side to side while holding a weight or just using your hands clasped together to work your obliques.
Lie on your back, keep your legs straight, and lift them off the ground to a 90-degree angle. Slowly lower them back down without touching the floor to engage your core muscles.
Lie on your back, bring your knees toward your chest, and cycle your legs in the air while touching opposite elbows to knees to work the abdominal muscles.
Lie on your back and flutter your legs up and down, a few inches off the ground. Engage your core to stabilize your lower back throughout the movement.
Though typically seen as a full-body exercise, modified burpees can be performed on the floor by starting in a plank position, jumping your feet in towards your hands, and then standing up, adding a small jump at the top for intensity.