Core Floor Exercises | Seniors, Beginners

Hey there, April of YesNext here with my mom, Aiko. Hey, we're on the floor. We're on the floor. We're gonna be doing some floor exercises that engage our core, okay? And our core includes our abdominals in the front, our obliques on the side, our back muscles, and also our glutes and our hip muscles, okay? So we're really working that lower body. And the core is so important for all kinds of motion. Anything that we do, you know, really engages the core. Balance, walking, preventing falls, this kind of thing, okay? So we're really happy that we're gonna try some floor exercises. Now, if you need help in getting to the floor, check out our video on that. And again, if you can't get to the floor, you have hip or knee problems that prohibit you from doing that, please don't do these exercises. Stick with our standing or seated chair exercises. Those will give you a workout as well. But we thought we'd give you some diversity here. All right? Okay, so we're just gonna take a pause here, and then we're gonna get into six exercises that you can do on the floor. We'll see you on the other side. All right, so we're gonna get started here. My mom is already taking the initiative and is laying down, taking a nap before we do our exercises. And again, it may be more comfortable for you to be like my mom here and have a pillow underneath your neck, like if you can't get down like that, okay? So how you doing, mom? Okay, okay, very good. All right, so our first exercise, this is gonna be a little warmup, okay? So we're gonna be on the floor with our knees bent. And what I want you to be able to do is to feel your pelvis moving up and down, okay? So just lay there with your knees bent, okay? And I want you to slightly arch your back so you feel a little space between the floor and your back. And then I want you to press your belly button into the floor and lower back into the ground, okay? Feel that, mom? Yeah, all right, great. So I want you to do, let's do five of those, okay? So arch and press into the floor. Arch and press that belly button in for. Arch and press, this is three. And arch and press, this is four. You really feel your pelvis moving forward, good. And one more, arch and press into the floor, five. Okay, very good. So when we're pressing our belly button into the floor, our lower back should be flushed to the floor. And that's pretty much the position that we're gonna be into in with a lot of these exercises today, okay? All right, so our next move is going to be just slow marching in place, walking in place. So remember that feeling of having that lower back into the floor, okay? And all I want you to do is to slowly raise one knee up and down, okay? And up and down, keeping that lower back into the ground. Okay, feeling that core engaged, mom? Up, right, and down, good. Other leg, up and down, lower back into the floor. We're gonna do three more sets of each side. Up, down, engage that core. Really feel it, up and down, good. Two more sets. Up, down, slowly. Up and down, very nice. One more set. Up and down, and one more set. Up and down. Oh, very good. All right, feel that? Yeah. Okay, good. All right, so our next move is a glute bridge. So we're staying in the same position here. Feet at a distance apart. And again, our lower back is flushed into the floor. All we're gonna do now is move our hips, lift our hips up and down. It doesn't have to go high. Okay, really kind of small move. Up and down, good. Go up, down, we're going to 10. That's three, breathe. This is four, and breathe. Five, breathe down. Six, down. Seven, down. Really engage those glutes and hamstrings. Eight, down, good. Nine, down, and let's hold it up for 10, 10, okay? One, two, three, four, five, and lower down slowly, good work. Okay. Ooh, I felt that in my glutes and my hamstrings. Okay, very good. Okay, so now we're just gonna straighten one leg out. So let's straighten our right leg, mom, okay? All right, keep that one bent. And again, let's try to plant that lower back into the ground, okay? And we want our toe facing forward, our ankles flexed. We're just gonna lift that leg up, just at that level, maybe to meet our knee there, and down. Okay, really feel it engage? Yep, okay, good. This is up, go again, and down, good. Up, and down, lower back into the floor, keep it going. This is four, good, down. This is five, ooh, down. Let's do five more, lower back and down. Six, and down, good, breathe. Seven, down, eight, down, good. Nine, down, and one more, and 10, and down. Ooh, feel that, you can feel that in your hip too, right? All right, oh yes, okay. Yeah, very much so, okay, good. Okay, we're gonna take a breath, take a breath, good. Okay, now let's straighten out our other leg, which is our left leg here. We're gonna do 10, flex the foot, lower back into the floor, keep it going. Up, and down. Now, notice my leg is not going very high. I'm just actually going to the level of my knee. This is two, not very high, good. This is three, three. This is four, three, five, nice, six. Oh yeah, you really feel it in your hip here. Seven, if you engage those abs, that lower back into the ground, then you're really engaging your core too. I'm calling this eight, but it's two more. Nine, breathe, and 10, and breathe and rest. Ooh, good work. All right, so our next move, just breathe and rest there, kind of rest there a little bit. Okay, we're gonna bring both knees up again, and this is kind of a cool move. Okay, remember that lower back into the ground, okay? And really keep it solid. The slow move is we're just gonna move our heel out straight so our leg becomes straight, okay? Move our leg straight out. Yep, I actually started with my right leg, but that's okay. Yeah, but see, what we wanna do is we want our heel to follow, okay? So we wanna do the other side. So our heel goes along the floor, okay? And then comes back up, okay? So push that heel to the floor and out, okay? And up. Other side. Lower back in the ground. Really keep it solid, really slow. And up. We're gonna do three more sets on each side, okay? Right, slowly roll that heel lower back in the ground, good. And up. Left, lower. And up. Two more sets. Right, lower heel, good. And up. And left, lower heel. And up. One more set, keep that lower back solid in the ground. Lower. And up. Slide it out. And up. Very nice, okay. Good work. All right, so our last move is just the butterfly move, okay? So I want you to put your feet together, okay? Put your feet together and just open up your thighs. Just let your knees hang open, okay? Now what we're gonna do is just gonna bring them in and out. That's the move. With the feet touching? Yeah, or you can have them slightly apart because you need to, if you're wearing shoes, you probably need them a little bit farther, but a little apart so you can move your feet, your ankles, your knee, right? Okay, so you move them in and out, really opening up those hip muscles and actually your pelvic muscles too, okay? Really working those. Those are kind of nice little gentle moves. Okay, this is four. Let's go to 10. This is five. Good, open. This is six. Open, breathe, everybody. Good. This is seven. Breathe, and eight. Good, and nine, and one more, and 10. Good work. All right, nice work. Okay, so let's put our legs out straight, okay? And let's just give ourselves a nice little stretch. Let's put our arms above our head. Stretch, stretch, stretch. Very nice. Okay, maybe move those feet around a little bit. Good work. Nice work, okay. And I'm gonna do a half move to get over to my side. I'm not trying to pull my arm out. And I'm gonna roll over to my side here so I can get up. You can lay there. I just wanted to close it out here. You can take a rest there. See ya, guys, see ya. All right, well, nice work on these floor exercises. I hope you enjoyed them, and you really worked your core and your glutes, hamstrings, hips there. All right, yes. So thank you for joining us. You can do these exercises even every day if you like. You can add them on to a yes to next exercise video, and do them as much as you can, all right? All right, so thank you again for joining us. If you like this video, please give us a like, share a comment, and subscribe to our channel. And be sure to hit that bell so that you can get notified of new videos, all right? All right, great spending time with you. We look forward to seeing you real soon. And in the meantime, keep moving, stretching, and resting. See you soon. I'm going to sleep now.