Glute Bridge
- Lie on the mat with knees bent, feet flat on the floor.
- Breathe out and press through your heels to lift the hips into a bridge.
- Hold for two seconds, then lower slowly.
Aim for: 8–10 reps · 2 sets
Strengthens the glutes and low back.
Floor Exercises for Seniors (Free Printable Chart)
Floor exercises let older adults work the glutes, core, and hips from a comfortable lying or seated position on a mat. This free printable chart lists six gentle mat moves — a glute bridge, bird-dog, dead bug, clamshell, child's pose, and a leg circle — each with large step-by-step text and a rep count. Use a thick, non-slip mat and move slowly with control.
- Position
- Floor
- Equipment
- A soft exercise mat
- Exercises
- 6
The exercises
Bird-Dog
- Start on hands and knees on the mat, wrists under shoulders.
- Slowly extend your right arm forward and your left leg back.
- Hold two seconds, return, and switch sides.
Aim for: 6 reps each side · 2 sets
Builds core stability and trains coordination.
Dead Bug
- Lie on the mat with arms pointing to the ceiling and knees above hips at 90 degrees.
- Slowly lower your right arm and left leg toward the floor.
- Return to start and switch sides.
Aim for: 6 reps each side · 2 sets
Builds controlled core strength with the back supported.
Clamshell
- Lie on one side with knees bent and stacked, head resting on your arm.
- Keeping the feet together, open the top knee upward like a clamshell.
- Lower it with control and repeat, then switch sides.
Aim for: 10 reps each side · 2 sets
Strengthens the outer hip for steadier walking and balance.
Child's Pose
- Kneel on the mat with knees slightly apart and toes touching.
- Fold forward and reach both arms long in front of you.
- Rest your forehead toward the mat and breathe slowly.
Aim for: Hold 5 breaths · 2 times
Gently releases the back and hips after strengthening work.
Single Leg Circle
- Lie on the mat, one leg extended, the other raised toward the ceiling.
- Circle the raised leg slowly across the body, down, and around.
- Circle the other way, then lower and switch legs.
Aim for: 5 circles each way, each leg · 1 set
Builds hip control and gently works the core.
Print this chart
A one-file PDF with all 6 exercises, large step-by-step text, set and rep counts, and a simple figure for each move. Prints clearly in black and white — tape it to the fridge and follow it each day.
Free · No signup · US Letter · 6 exercises
Check with your doctor before starting a new exercise routine, especially if you have a health condition or have not been active for a while. Move slowly and stop any exercise that causes pain.
Tips
- Use a mat that is thick enough to cushion the hips and spine comfortably.
- Have a sturdy chair nearby to help you get up and down from the floor safely.
- Move through each exercise slowly and breathe steadily throughout.
- Print on plain white paper for a clear black-and-white chart.
Common questions
- What if getting down to the floor is difficult?
- Lower yourself step by step: sit on the edge of a bed or chair, then slide to the floor, using your arms to control the descent. Getting back up: roll to one side, push up to kneeling, then use the chair to stand. Practice the transition before starting the exercises.
- How thick should my mat be?
- A mat that is at least half an inch thick is more comfortable for most older adults. If you have bony hips or a sensitive spine, a thicker mat or a folded blanket under the hips adds extra cushioning for the bridge and clamshell moves.
- Can I do all these exercises on a bed instead of the floor?
- A firm bed can work for the bridge and clamshell. However, a soft surface reduces how hard the muscles have to work and can make balance exercises harder. A firm mat on the floor is ideal when it is accessible.