3-Minute Floor Workout

Use this short floor workout to strengthen muscles around your knees, core and buttocks. Learn straight leg raise, body bridges and body clams.

Body Bridges
Get a strong core and backside with a simple but effect bridge exercise.  

Strengthens core, hip and buttocks muslces
  • Lying on a bed or mat with your knees bent and feet flat, press down into your feet and raise your hips.
  • Tighten abs and buttocks.
  • Hold briefly, then slowly lower and relax. Then repeat several times.
Body Clam
A clam exercise is a great way to strengthen the muscles on the outer hip and in the buttocks.  

Strengthens muscles on the outer hip and buttocks
  • Lying on your side with hips and knees bent and knees together, raise your top knee toward the ceiling, keeping your feet together.
  • Hold, then slowly lower your knee.
  • Repeat several times on both sides.
Straight Leg Raise
Strengthen the muscles that support your knees by doing this straight leg raise exercise.  

Strengthens muscles around knees
  • Lying flat with one knee bent, one leg straight, tighten your abs and raise the straightened leg off the floor.
  • Tighten the muscle on the top of your thigh as you slowly lift your leg, keeping your knee straight.
  • Lower it and repeat several times with each leg.

Stay in the Know. Live in the Yes.

Get involved with the arthritis community. Tell us a little about yourself and, based on your interests, you’ll receive emails packed with the latest information and resources to live your best life and connect with others.