9 Best Floor Exercises To Improve Your Muscular Endurance As You Age

Lie on your back with knees bent and feet flat on the floor. Drive through your heels, squeeze your glutes, and lift your hips up. Avoid using your lower back.

Hip Bridge 

Start on all fours with hands under shoulders and knees under hips, slightly above the ground. Crawl forward with opposite arm and leg, keeping hips low and head up.

Bear Crawls 

In the crab position, with hands and feet flat on the ground, chest up, crawl forward using opposite arm and leg, keeping hips low.

Crab Walk

From crab position, lift opposite arm and leg, rotate body over leg, and land on all fours. Repeat on the other side.


In pushup position, keep body straight, extend one arm forward and hold for two seconds, alternate arms without twisting body.

Pushup Hold with Alternating Reach

Start in a plank position on forearms, then move to a pushup position and back to plank.

Super Planks 

In side plank, with forearm on the ground, keep body straight, squeeze glutes, twist towards the ground, switch sides, and repeat.

Alternating Side Planks 

Lie on back with feet on stability ball, squeeze glutes, and extend hips without using lower back.

Supine Hip Extensions 

Lie on back with thighs perpendicular to the ground, knees bent, feet off the ground, curl knees towards head, and slowly return, keeping knees bent. Hold a sturdy object if needed.

Reverse Crunch