Hip raises on the floor

For floor hopping, start by lying flat on the ground. Your arms can be positioned either beside your body or stretched out to the sides. Your head forms a natural extension of your spine, and your lower back has a slight curvature. Now, engage your abdominal muscles to commence floor hopping.

Movement execution

Next, raise your legs a few inches off the ground. Then, exhale and push your legs vertically upward, ensuring they are nearly fully extended. Finally, lift your buttocks slightly as well. Your lower back may also be elevated. Afterward, inhale and slowly return to the starting position, with your legs still hovering a few inches above the ground.

Moreover

In this variation of floor hopping, your arms are extended to the side to enhance stability. Now, exhale and move your legs toward your head, bending your thighs and shins. The lower part of your leg points vertically upward. Simultaneously, lift your buttocks and lower back. Then, return to the starting position as you inhale.

Stressed muscles and common mistakes

For additional information regarding the muscles involved and common errors in the exercise of floor hopping, you can refer to the relevant floor hopping page.

Alternative variations to hip raises on the floor

To make your training more diverse, you can also explore similar exercises and additional variations of floor hopping.