If you’re looking for a quick and powerful way to burn calories, reduce belly fat, strengthen your core, and achieve a flatter, more toned stomach without any equipment, these 7 floor exercises are perfect for you.
You can do them right on the floor, on a mat, on the carpet, or even on your bed. They only take 10 minutes a day and combine high calorie burn, deep core activation, and full-body engagement to help shrink abdominal fat over time (especially when paired with your daily brisk walking and a moderate calorie deficit).
7 Floor Exercises to Burn Calories & Shrink Belly Fat Fast
Do these seven floor exercises to shrink your waist and burn belly fat quickly at home! This no-equipment routine is perfect for women. Commit to 4–6 days per week and watch your abs tone up, your calories burn, and your belly flatten quickly.
1. V Crunches
Muscles Targeted: Rectus abdominis (upper & lower abs – primary), obliques, hip flexors
How to Do It Step by Step:
- Lie flat on your back on the floor or mat, legs extended straight, arms relaxed by your sides (or extended overhead for more challenge).
- Engage your core — pull navel toward spine, press lower back gently into the floor.
- Exhale and simultaneously lift your upper back/shoulders off the floor (curl spine) and raise both legs straight up (or slightly bent if tight hamstrings).
- Reach your hands toward your feet (or shins/toes) — form a “V” shape with your body.
- Squeeze abs hard at the top for 1 second.
- Inhale and slowly lower both your upper body and legs back down — do not let shoulders or legs
- Reps: 15–20 reps × 3–4 sets
Beginner Modification: Bend knees or lower legs only halfway; reach toward shins instead of feet.
How it works with floor exercises: This dynamic move hits the entire rectus abdominis — the upper abs initiate the curl and the lower abs control the leg lift and stabilisation. It burns calories, builds strength and creates a flatter stomach by targeting both ends of the ‘six-pack’.
2. Donkey Kicks
Muscles Targeted: Glutes (maximus & medius), hamstrings, lower abs, core stabilizers.
How to Do It Step by Step:
- Start on all fours (quadruped position): hands under shoulders, knees under hips, back neutral, core lightly engaged.
- Keep right knee bent at 90°, foot flexed (toes pointing down).
- Squeeze right glute hard and lift leg straight back and upward (heel toward ceiling).
- Raise until thigh is parallel to floor or slightly higher — do not arch lower back.
- Hold 1–2 seconds at top, squeeze glute maximally.
- Lower slowly with control — knee hovers just above floor (don’t rest it).
- Complete reps on right leg, then switch to left.
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Reps: 15–20 reps per leg × 3 sets.
Beginner modification: Smaller range (lift halfway), no hold at top.
How it works with floor exercises: Strong glutes support core stability and posture — reduces anterior pelvic tilt (which causes “pooch”), burns calories through large muscle activation, and tones the posterior chain. The controlled kick engages lower abs isometrically to keep pelvis stable.
3. Bridge Exercise
Muscles Targeted: Glutes (maximus & medius), hamstrings, lower back, core (transverse abdominis), lower abs
How to Do It Step by Step:
- Lie on your back, knees bent, feet flat on floor hip-width apart (heels 12–18 inches from butt).
- Arms relaxed by sides or across chest.
- Engage core — press lower back gently into floor (slight posterior pelvic tilt).
- Exhale and drive through heels, squeeze glutes hard, lift hips toward ceiling.
- Body forms straight line from knees to shoulders — no arching lower back.
- Hold 2–3 seconds at top (imagine holding a coin between glutes).
- Lower slowly — hips hover just above floor (don’t fully rest).
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Reps: 15–25 reps × 3 sets.
How it works with floor exercises: Strengthens posterior chain (glutes + hamstrings) — flattens lower tummy appearance by reducing anterior pelvic tilt, improves posture, and burns calories through large muscle activation. The bridge engages lower abs to stabilize pelvis and prevent arching.
4. Plank
Muscles Targeted: Transverse abdominis (deep core), rectus abdominis, obliques, shoulders, glutes, quads
How to Do It Step by Step:
- Lie face down, place forearms on floor (elbows directly under shoulders).
- Lift body onto balls of feet — body in straight line from head to heels.
- Engage core hard — pull navel to spine, squeeze glutes.
- Keep hips level — no sagging or piking.
- Gaze slightly forward (neutral neck), breathe steadily.
- Hold with perfect form — shake is normal, break form is not.
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Hold Time: 20–90 seconds × 3–4 sets (build time weekly).
Beginner modification: Forearm plank on knees, shorter hold (20 sec), or elevated forearms (on chair).
How it works with floor exercises: The gold standard for deep core endurance — strengthens transverse abdominis (natural waist trainer), flattens stomach, and burns calories through full-body tension. It builds stability, improves posture, and reduces “pooch” caused by weak deep abs.
5. Lying Leg Lateral Raises
Muscles Targeted: Gluteus medius/minimus (outer hips), tensor fasciae latae (outer thighs), core, hip stabilizers
How to Do It Step by Step:
- Lie on your right side, legs stacked straight (or bottom knee bent for stability).
- Rest head on right arm or small pillow, left hand on hip or floor for balance.
- Engage core — keep hips stacked (no rolling forward/back).
- Slowly lift left leg 6–12 inches (or higher), foot flexed.
- Hold 1–2 seconds at top, squeeze outer hip/glute.
- Lower slowly with control (don’t let leg drop).
- Complete reps, then switch to left side.
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Reps: 15–20 per leg × 3–4 sets.
How it works with floor exercises: Tones outer hips/thighs, strengthens glute medius for lifted shape, and engages core for stability — helps smooth hip-to-thigh transition and supports flatter lower belly by improving pelvic alignment.
6. Shoulderstand
Muscles Targeted: Deep core (transverse abdominis), lower abs, shoulders, upper back, neck stabilizers.
How to Do It Step by Step:
- Lie on back, knees bent, feet flat on floor.
- Place hands on lower back for support (elbows on floor).
- Exhale and lift legs/hips upward — bring legs over head (shoulders and upper back stay on floor).
- Straighten legs toward ceiling (or keep slight bend).
- Support lower back with hands — keep weight on shoulders/upper back (not neck).
- Hold position, breathe deeply, relax neck.
- To exit: slowly lower legs back down with control.
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Hold Time: 20–60 seconds × 3 sets (build hold time).
How it works with floor exercises: Inverts body, engages deep core to hold position, relieves tension, and strengthens abs/back — helps flatten stomach, calm the nervous system, and improve posture.
7. Happy Baby Pose
Muscles Targeted: Lower back, hips, glutes, inner thighs (stretches & relaxes).
How to Do It Step-by-Step:
- Lie on your back. Your spine should be neutral during this exercise.
- Slowly raise your knees to your chest. Then grasp the outside of your feet with both hands.
- Make sure your fingers touch.
- Open your knees and bring them to the floor. Your ankles should be above your knees.
- Don’t force your neck!
- Hold this position for 30 to 60 seconds. Take a deep breath.
- Relax and slowly lower your body back down to the floor.
Beginner modification: Hold ankles or shins, smaller knee opening, or use strap around feet.
How it works with floor exercises: This is the perfect way to stretch your lower body, relax your core, and calm your mind after working out. It releases tension in the hips and lower back, improves hip mobility, and helps prevent tightness that can contribute to belly pooch.
