Stay Firm and Fit at Home: 9 Daily Floor Exercises for Women!

For women, having an ideal body posture is one way to increase their self-confidence. However, it's not uncommon for busy activities to make us not have much time to go to the gym. In fact, there are many simple exercise exercises that you can easily practice at home, especially on your floor. 

9 Daily Floor Exercises for Women

Besides being healthy, this exercise movement is also very suitable for women who don't like going to the gym. Let's get a firm and fit body by starting to try the 9 types of daily floor exercise routines as below.  

The forward roll movement is rounding the body so that it rolls to the other side with the body rolling forward. Forward roll exercises can be done in two ways, forward rolls with a squatting initial position and forward rolls with a standing initial position. Forward roll begins with your body in a squat or standing position, and your feet are in a tight position, your knees touched to your chest with the position of your hands in front of your toes. Both of your hands are in a bent position. Post your chin touching your chest and shoulders and start rolling forward. 

The back roll movement is rounding the body in such a way that it rolls to the other side with the body rolling backward. Back roll begins with your body in a squat position, and your feet in a tight position, your knees touched to your chest with the position of your hands in your ears. Both of your hands are in a bent position. Posing your chin, touching your chest and shoulders, and start rolling forward. 

The forward summer vault is a rolling forward movement in the air. Forward summer vault begins with running by taking a few steps. Push both of your feet up as hard as you can, and at the same time, swing both of your arms up as hard as you can. After arriving at the highest point, move your hands by hugging your knees and bowing your head. When you want to land, release your feet and straighten your knees for a moment, then land it in a standing position.

The back summer vault is an example of floor exercise without equipment. The back summer vault is a rolling backward movement in the air. Backward summer vault begins with running by taking a few steps. Push both of your feet up as hard as you can, and at the same time, swing both of your arms up as hard as you can. After arriving at the highest point, throws your head back and fold the front of your knee to the chest, then hands hold the lower leg. When the body rotates three-quarters of a turn, the legs are straightened again and are ready to land. When you want to land, release your feet and straighten your knees for a moment, then land it in a standing position.

A roll-keep movement is a form of movement resting on the back of the neck or shoulders. Both palms participate in rejecting and are assisted by the strong and fast springing of the legs up and hip and waist propulsion and is a combination of 2 basic floor gymnastic movements, forward roll and keep or springiness. The benefits of roll keep are to improve your balance, agility, and body flexibility, create body coordination, burn fat on your body, and increase strength in the lower body and arms.

The radslag movement looks easy to do. You just rest on both of your hands and feet that are wide open. Radslag is an important component in jumping. Radslag helps you to improve speed and balance. Radslag also helps you to improve your ability and body control. Radslag begins with standing straight in sideways, opening your feet a little wide, straight up your hands one side to the side (letter v), and looking forward. Drop your body to the left side, place your palms to the left side, then lift your right leg straight up.

The brug movement is one of the basic techniques in floor gymnastic movements that has the purpose of training the flexibility of your body. The burg movement resembles an arc shape that serves to stretch your chest, shoulders, and hips. The brug movement begins with a standing position with both of your hands resting on your hips. Bend both of your legs and your elbows and fold your head backward. Continued with your hands rotated on your backward. 

Handstand over slag can also be called standing with two hands. The handstand movement can be practiced by resting on two hands and positioning your body straight up. The purpose of handstand over slag movement is to increase your body flexibility, especially in the spinal area. Another benefit of doing handstand over slag movement is that it can avoid various spinal pain disorders, and increase the strength of the upper body muscles, such as the chest muscles, front shoulders, and back shoulders. 

Kopstand is a type of movement in floor gymnastics. The purpose of kopstand movement in floor exercise is to train hand and neck muscle strength. Kopstand begins with bending your body to forward. The position of your head touches the floor and the position of your hands is in front of your face. Slowly lift both of your legs up. In order to maintain your balance, directed your pelvis forward with an arc back position. Make sure the position both of your legs straight up parallel to your body. Meanwhile, the position of your head touches the floor, and the position of your hands is in front of your face. 

Those are 9 daily floor exercises for women that you can try to do at home. Do these floor exercises regularly until you get a firm and fit body. Don't forget to balance those daily floor exercise with the right diet. 

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