Being strong and flexible is important to being able to easily get on and off the floor, but not all exercises are the same. Some are better than others. If you’re not a gym rat and just want to know which exercises will give you the biggest bang for your effort, scroll down.

Here are some specific exercises designed to make it easier to get on and off the floor, which focus on improving strength, flexibility, and balance:

1. Sit-to-Stand

- Purpose: Strengthens the legs and improves balance.

- How to Do It: Sit in a sturdy chair with your feet flat on the ground. Lean slightly forward, and then use your legs (not your arms) to stand up. Sit back down slowly and with control. Repeat 10-15 times.

2. Lunges

- Purpose: Strengthens the legs and enhances balance.

- How to Do It: Stand with feet hip-width apart. Step one foot forward and lower your body until both knees are at 90-degree angles. Push off the front foot to return to the starting position. Alternate legs and repeat 10-15 times on each side.

3. Knee Push-Ups

- Purpose: Strengthens the upper body and core.

- How to Do It: Start on your hands and knees. Walk your hands forward until your body forms a straight line from your head to your knees. Lower your chest to the floor by bending your elbows, then push back up. Repeat 10-15 times.

4. Bridging

- Purpose: Strengthens the glutes and lower back.

- How to Do It: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes. Hold for a few seconds and then lower your hips back down. Repeat 10-15 times.

5. Side-Lying Leg Raises

- Purpose: Strengthens the hip abductors, which are important for balance.

- How to Do It: Lie on your side with your legs straight. Lift your top leg to about 45 degrees, then lower it slowly. Repeat 10-15 times on each side.

6. Bird Dog

- Purpose: Improves core stability and balance.

- How to Do It: Start on your hands and knees. Extend one arm forward and the opposite leg back, keeping your back straight. Hold for a few seconds, then return to the starting position. Alternate sides and repeat 10-15 times on each side.

7. Plank

- Purpose: Strengthens the core, shoulders, and legs.

- How to Do It: Lie face down and then lift your body onto your toes and forearms, keeping your body in a straight line from head to heels. Hold for as long as you can, aiming for 20-30 seconds to start and gradually increasing the time.

8. Step-Ups

- Purpose: Improves leg strength and balance.

- How to Do It: Step up onto a sturdy platform or step with one foot, then bring the other foot up to meet it. Step down one foot at a time. Repeat 10-15 times on each leg.

9. Hip Flexor Stretch

- Purpose: Improves flexibility in the hips, making it easier to move between sitting and standing.

- How to Do It: Kneel on one knee with the other foot in front, creating a 90-degree angle at both knees. Push your hips forward slightly until you feel a stretch in the hip flexor of the kneeling leg. Hold for 20-30 seconds and then switch sides.

10. Quad Stretch

- Purpose: Enhances flexibility in the thighs.

- How to Do It: Stand on one foot and pull the opposite foot towards your buttocks, holding your ankle. Keep your knees close together and push your hips slightly forward. Or lie on your stomach and bend your knee as far as you can, using a strap to help you get it far enough to feel a stretch. Hold for 20-30 seconds and then switch sides.

Incorporating these exercises into a regular fitness routine can help improve the strength, balance, and flexibility necessary for getting on and off the floor more easily and safely.