The 9 Best Floor Workouts to Sculpt an Hourglass Figure In 2024

Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top, then lower back down.

Side Plank with Hip Abduction: Start in a side plank position, then lift your top leg toward the ceiling, keeping your body in a straight line.

Fire Hydrants: Get on all fours with your knees hip-width apart. Lift one knee out to the side while keeping your hips level, then lower it back down.

Dead Bug: Lie on your back with your arms extended toward the ceiling and legs lifted with knees bent at 90 degrees. Lower one arm and the opposite leg toward the floor while keeping your lower back pressed into the ground.

Donkey Kicks: Start on all fours, then lift one leg up toward the ceiling while keeping your knee bent.

Flutter Kicks: Lie on your back with your hands under your glutes for support. Lift your legs a few inches off the floor and alternate kicking them up and down in a fluttering motion.

 Russian Twists: Sit on the floor with your knees bent and feet lifted off the ground. Lean back slightly and twist your torso to the right, then to the left, while holding a weight or medicine ball.

Bicycle Crunches: Lie on your back with your hands behind your head and legs lifted off the floor.

Plank Leg Lifts: Start in a plank position on your forearms or hands. Lift one leg off the ground, keeping it straight, then lower it back down and repeat on the other side.