Maintaining a healthy and fit body doesn’t always require expensive gym memberships or intense workout sessions. You don’t have to spend time commuting to and from the gym either. All you need is a workout mat.

Dedicating time to regular physical activities is important to stay in shape. As a man, incorporating daily floor exercises into your routine can contribute to building a strong physique. The following section will explore seven effective floor exercises to help you achieve your fitness goals.

1. PushupsPlyo Pushups: Benefits, How-to, and Variations

To get into position, start by assuming a high plank position with your hands and toes supporting your body weight. Ensure your wrists are positioned below your shoulders and your body forms a straight line.

Slowly lower your chest towards the ground while engaging your core muscles. Once you have reached the lowest point of the movement, push yourself back up to return to the starting high plank position.

2. PlanksSimple Yet Effective — Here's How to Do the Plank | BarBend

To perform the plank exercise, start by positioning yourself on all fours. From there, lower down onto your forearms and push up onto the balls of your feet, aligning your body into a straight line. Engage your core muscles as you maintain this position.

3. BurpeesHow to Do Burpees with Perfect Form | Muscle & Fitness

This compound exercise combines squat, pushup, and jump elements to provide a comprehensive full-body workout and improve cardiovascular fitness.

To start, stand with your feet positioned shoulder-width apart. Engage your core muscles as you lower your body into a high plank position with your hands shoulder-width apart and your feet extended behind you.

Keep your back straight throughout the movement, as advised by PureGym. Bend your elbows to perform a pushup, then push your body back up and jump both feet back towards your hands. Finally, explosively jump up into the air, extending your arms overhead.

4. Mountain ClimbersMountain Climbers: How to Perform Them with Perfect Form

First, assume a high plank position with your hands positioned shoulder-width apart, aligning your wrists with your shoulders. Ensure that you are balanced on the balls of your feet. Swiftly lift your left knee towards your chest, avoiding contact with the floor, and then return it to its initial position. Repeat this movement with your right knee and alternate between the two.

5. Leg RaisesHow to Do Leg Raises for a Rock-solid Core - Men's Journal

To initiate leg raises, lie on a workout mat with your back flat, arms resting at your sides, and legs fully extended. Maintain contact between your lower back and the ground throughout the exercise.

Keep your legs together and straight as you slowly lift them upwards. Then, lower them down until they are just above the floor without touching them. Repeat the lifting and continuously lowering motion.

6. Russian TwistsHow to Do Russian Twist Obliques Abs Workout Without Back Pain

Prepare to engage your abdominal muscles with the Russian twist exercise. Start by sitting on a workout mat, positioning your upper body at a 45-degree angle to the ground. Clasp your hands together and place your arms in front of your chest. Bend your knees and lift your feet off the floor. While keeping your core engaged, twist your upper body from side to side in a controlled manner, avoiding excessive movement.

7. Glute BridgesThe Glute Bridge: Why It's So Important & How to Do It

To start, lie on the workout mat with your arms by your sides and your knees bent. Keep your feet hip-width apart and your core engaged. Push your hips upward, using your glutes and core muscles. Maintain a neutral spine and avoid arching your back. Hold the bridge position at the top, squeezing your glutes, before slowly lowering your hips back down to the starting position.