11 Best Floor Exercises for Women to Lose Weight

Find the top 11 floor exercises for women to lose weight and get fit. These awesome moves will get you looking and feeling your best in no time.


You don’t have to break the bank to join a gym or invest in fancy equipment to lose weight and reach your fitness goals. Some of the best weight-loss exercises can be done on the floor at home.

In this step-by-step guide, we’ll look at the 11 best floor exercises for women to lose weight. Not only are these exercises incredibly effective, but they’re also convenient and affordable for women of all fitness levels. So, let’s get started on your road to a healthier and fitter you!

11 Best Floor Exercises for Women to Lose Weight

Now, let’s go through these exercises individually so you can easily start your fitness journey.

11 Best Floor Exercises for Women to Lose Weight


The plank is a fantastic exercise that engages your core, arms, and legs. To perform a plank:

  • Start in a push-up position with your arms straight.
  • Keep your body in a straight line from head to heels.
  • Hold this position for as long as you can.

Planks are great for toning your midsection and improving posture.


Push-ups are a classic exercise that works your chest, shoulders, and triceps. Here’s how to do a push-up:

  • Start in a plank position with your hands slightly wider than shoulder-width apart.
  • Lower your body by bending your elbows.
  • Push back up to the starting position.

Push-ups not only help with weight loss but also build upper body strength.

Bicycle Crunches

Bicycle crunches are a killer ab workout. To do them:

  • Lie on your back with your hands behind your head.
  • Lift your legs off the ground and bring your right elbow towards your left knee while extending your right leg.
  • Alternate sides in a pedaling motion.

This exercise targets your obliques and helps you achieve a toned midsection.

Leg Raises

Leg raises are excellent for targeting your lower abs. Follow these steps:

  • Lie on your back with your hands under your hips.
  • Lift your legs off the ground while keeping them straight.
  • Slowly lower your legs back down without letting them touch the floor.


Burpees are a full-body workout that combines cardio and strength training. Here’s how to do them:

  • Start in a standing position.
  • Drop into a squat position and place your hands on the floor.
  • Kick your feet back into a plank position.
  • Immediately return your feet to the squat position.
  • Jump up from the squat position.

Burpees are intense but incredibly effective for burning calories.

Glute Bridges

Glute bridges are perfect for working your glutes and lower back. To perform a glute bridge:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Lift your hips off the ground by squeezing your glutes.
  • Hold for a moment, then lower your hips back down.

Mountain Climbers

Mountain climbers are a great cardio exercise. Here’s how to do them:

  • Start in a plank position.
  • Bring one knee towards your chest, then switch legs quickly in a running motion.

Mountain climbers help improve endurance and burn calories.


Superman exercises strengthen your lower back and core. Follow these steps:

  • Lie face down with your arms extended in front of you.
  • Lift your arms, chest, and legs off the ground simultaneously.
  • Hold for a few seconds, then lower back down.

Russian Twists

Russian twists target your obliques and improve core strength. To perform them:

  • Sit on the floor with your knees bent and feet off the ground.
  • Lean back slightly and twist your torso to the right, then to the left while holding a weight or a household item.

Side Planks

Side planks are excellent for strengthening your obliques. Here’s how to do them:

  • Lie on your side with your elbow directly under your shoulder.
  • Lift your hips off the ground, keeping your body straight.
  • Hold for as long as you can, then switch sides.


Lunges are a lower-body workout that targets your quads and glutes. To perform a lunge:

  • Stand with your feet hip-width apart.
  • Step one foot forward and lower your body until both knees are bent at a 90-degree angle.
  • Push back up to the starting position and repeat on the other side.

Lunges are a fantastic exercise for sculpting your legs and improving balance.

Frequently Asked Questions

Can these exercises be done at home without any equipment?

Yes, all the exercises mentioned can be done at home without needing equipment.

How often should I do these exercises to see results?

Aim to do these exercises at least 3-4 times weekly for best results, gradually increasing the intensity and duration.

Are these exercises suitable for beginners?

Absolutely! These exercises are suitable for women of all fitness levels. Start at your own pace and gradually increase the intensity.

Will these exercises help me lose weight all over or target specific areas?

These exercises can help with weight loss, but you can also focus on specific areas by adjusting your workout routine.

Can I combine these exercises with other forms of exercise, like running or cycling?

Combining these floor exercises with cardio activities like running or cycling can enhance your weight loss efforts.

Is a warm-up necessary before doing these exercises?

It’s a good idea to do a quick warm-up to prevent injury. A few minutes of light cardio or dynamic stretching should suffice.

Takeaway Message

These are the best floor exercises for women to lose weight and add to your fitness routine. They’re practical, easy to do, and can help you lose weight. Plus, they’re easy to do for any woman of any fitness level.

If you want to lose weight, you’ve come to the right place. These 11-floor exercises for women to lose weight are a great way to start your journey.

Remember to start slow, stick with it, and pair it with a healthy diet for maximum results. With hard work and consistency, you’ll be able to lose weight and lead a healthier and fitter life.