Benefits and Types of Floor Gymnastics Movements

While still in school, you must have been taught a few floor gymnastic movements. Now these movements you can do again to strengthen your core muscles. Floor exercises are an effective form of exercise for the core muscles of the body, and do not require special equipment. You can do this exercise at home, without having to pay for a fitness center membership that might feel expensive. In addition, this exercise can also support your overall body fitness. Core muscles in the body consist of abdominal muscles, back muscles, and pelvic muscles. It's important to have strong core muscles because they are useful in supporting the body to do various physical activities. In addition, with strong core muscles, the body will have good balance and stability. To do floor gymnastics, you do not need to pay a large fee. Just prepare the mattress, and you can start practicing.

Tryable Floor Gymnastics Moves

It is recommended that you take a deep breath while making movement after movement. Repeat each movement five times. You can increase it to 10-15 times if you feel your core muscle strength has increased. Here are the types of floor exercises and the benefits you can get from them.

First movement: abdominal crunches

To do this, you can lie on your back on the mat. Set your feet on the wall and adjust your knees and hips so that they form a right angle or 90 degrees. Don't forget, focus and tighten the muscles in the abdominal area. Then lift your head and shoulders off the mat as high as you can. Hold the position for three deep breaths, then you can return to the starting position. Repeat 3 cycles with 12 times per cycle or as much as you do it. When doing this movement, cross your hands in front of your chest. Avoid putting hands behind the neck because it can make the part hurts. The benefits of sit-ups are to strengthen and tighten the muscles of the middle body, especially the abdominal muscles.

Second movement: bridge

Lay your body, then bend your knees to resemble a triangle. Then tighten your abdominal muscles and lift your hips so that they are in a straight line with your knees and shoulders. Hold the position for three deep breaths, before returning to its original position. Repeat 12 times. When doing this movement, keep your back in a neutral position, not curl or push too hard on the floor. The benefit of bridge movement is to strengthen the abdominal muscles, as well as the hip, knee, and shoulder muscles in one combination of movements.

Third movement: lifting legs

Lie with your knees bent to form a triangle. Then, lift your right leg at knee height, until your knees and hips form a right angle or 90 degrees. Put your right hand on your right knee. With your knees bent and your arms straight, pull your knees and push your hands in the opposite direction, until they press each other. Hold this position for three deep breaths, and tighten your abdominal muscles. Do the same thing, but this time use your left knee and hand. This movement can also be varied by lifting both legs simultaneously. This movement is a variation of movement to strengthen the abdominal muscles.

Fourth movement: segmental rotation

Lay your body with your knees bent, then tighten your abdominal muscles. Bring your knees to the right, but keep your shoulders fixed to the floor. Hold for three deep breaths. Then return to the original position to continue the second session, which is to bring the knee to the left. Through this movement, you will feel a stretch. Segmental rotation is another way to strengthen the side of the abdominal muscles, which also works on the flexibility of your muscles.

The fifth movement: side plank

Another name for this movement is resting on one hand. To do this, lie on your right side. Then lift your body by leaning on the right arm, which is the elbow and forearm. Position your shoulders perpendicular to the elbow. Make sure your shoulders, hips and knees are in a straight line. Hold the position for three deep breaths. Don't forget to tighten your stomach muscles. Repeat this movement on the left side of your body. In addition to strengthening the side muscles of the abdomen and shoulder muscles, this movement also exercises balance in the body.

Sixth Movement: Superman

This movement is similar to Superman who was flying. To do this, you can lie on your stomach with both arms straight forwards. Put a small pillow, or towel roll, as a base or a wedge on the lower abdomen and forehead, to support the position of your back. Don't forget to tighten your stomach muscles. After that, lift your right arm from the mat, hold for three deep breaths. Also do the left arm. Now turn your right leg up. Hold this position for three deep breaths. Repeat the same thing on the left leg. This movement will strengthen the muscles of the lower back.

Core body muscle training is very important to maintain stability and balance when the body is trying to reach, stretch, or bend. Various floor exercises above also help improve posture and prevent you from lower back pain. More than that, exercising regularly can provide a variety of benefits for the body.