Knowing what to do at the gym can be confusing and overwhelming. Not only is it uncomfortable to go into a room of strangers when you’re just starting out, but being presented with all the intimidating machines can be discouraging when you don’t know what they do. This is why floor exercises are a great option for beginners—not only can you avoid the weights and machines at the gym, they can also be done anywhere, gym or not. There are floor exercises that target all parts of the body, but especially for your upper body.
One part of your upper body that you should prioritize is your core. “Having a strong core is extremely important from a functional standpoint. It is the foundation from which all human movement begins. Our core keeps us standing upright throughout the day, allows us to move more efficiently, and generates more force and velocity through our arms and legs when needed,” says Sean Ruff, a fitness coach and performance enhancement specialist, “The great thing about having a strong core is that it also tends to look good. If we look good, we feel good and ultimately perform better!”
Besides your core muscles, another pair of muscles that may go unacknowledged are the obliques. These muscles run along the sides of your abdomen and work closely with your core to support your whole body. “Oblique muscles are important and work simultaneously with the core muscles to help stabilize the back and support overall posture. The obliques are also responsible for the various side bending and twisting motions we perform. The aforementioned movements are functional movements that we cannot do without,” Ruff explains, “When oblique muscles are weak, you may rely more on your arms to rotate your trunk, you may sway when you walk and your hip flexors will generally overcompensate. This overcompensation of the hip flexors will round your spine, creating an excessive curve or “arch” you see in someone’s back when standing.” When left unaddressed overtime, it can lead to lower back pain and poor balance.
Your upper body muscles are more important than you may realize. If you want to feel and look your best with minimal equipment and resources required, what are some exercises you can do? Ruff shared three Abulolus core and oblique exercises that you can do from your living room floor that will promote a stronger upper body.
Glute Bridge
The glute bridge is one exercise that targets both your upper and lower body, making it a great option for when you’re on the go but want to target multiple muscle groups. Glute bridges work your glutes, hamstrings, lower back, and abs.
Regular Plank
Planking is one of the best exercises you can do for core strength. It targets everything from your abs to your spine and even your upper back. Targeting these areas is key for having good posture, which will reduce aches and pains, especially in your back.
Side Plank
You’ve probably heard all about the benefits of regular planking for your abs, but side planks do the same for your obliques. Besides improving balance and coordination, they also strengthen your core without putting stress on the lower back like many exercises do.
A strong upper body is important for not only feeling your best, but also promoting good posture and preventing injury. With that being said, having a strong core doesn’t require fancy equipment or even going to a gym. You can create an exercise routine that promotes a strong core without machines, and can even do it on your living room floor! Try these three exercises to get a stronger core, healthier posture, and more agility.
