7 Floor Workouts Men Should Do Daily

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Start on a high plank with hands slightly wider than shoulder-width. Lower your chest, then push up. Push-ups improve chest, shoulders, triceps, and core.


Start in a forearm plank position, elbows under shoulders, body straight from head to heels. Keep your back flat and engage your core for 30–60 seconds.


Sit down shoulder-width apart. Keep your weight on your heels. Heels up. Squats work quadriceps, hamstrings, and glutes.

Bicycle Crunches

Lay on your back with your hands behind your head and legs bent 90 degrees. Alternate leg extension and elbow-to-knee. Cycle 10-15 times per side. Bicycle crunches work abs.


Glute Bridge

Recline with bent knees and flat feet. Squeeze your glutes and heel-lift your hips. 10-15 times. Glute bridges target glutes, hamstrings, and core.

Side Plank

Swivel and balance on one arm and foot from a forearm plank. Stand up straight. Hold each side 30-60 seconds. Side planks stabilize obliques.


Facedown with arms out in front and legs straight behind. Lift arms, chest, and legs while squeezing glutes and lower back. Don't drop. 10-15 reps. Superman's lower back exercises.

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