Floor down and up: how to do it
In short
A safe way to get down to the floor and back up, using a sturdy chair or couch to hold. Works: whole body, legs and balance.
How to do it
- Put a mat or folded towel on a non-slip floor next to a sturdy chair or couch. Stand with the chair at your side and one hand on it.
- Step one foot back and lower one knee onto the mat, holding the chair. Then lower the other knee.
- Place both hands on the floor in front of you. Shift your hips and sit down to one side.
- To get up, go back through the same steps in the opposite order. Roll onto your hands and knees and crawl to the chair.
- Put one hand on the chair seat, bring one foot forward, then press up through that foot and stand.
- Rest, then repeat once more.
As you go
- Go slowly. Hold the chair the whole time.
- Breathe out as you lower and as you press up.
- Choose a chair or couch that will not slide or tip.
What it works
- Works
- whole body, legs and balance
- Position
- On the floor
- Have nearby
- a sturdy chair, a mat
- Effort
- Moderate
An easier and a harder version
Easier
Stop at the kneeling step and come back up, or use a higher couch.
Harder
Go a little more slowly, still with a hand on the chair, or lead with the other knee.
Take care
- Knees: use a folded towel under your knees, and stop short of any sharp ache.
- Hips: keep your steps small and stop short of any pinch.
- Balance: keep a hand on the chair and have a clear space around you.
- Wrists: if your wrists complain, put your hands on the chair seat or make soft fists.
Where it is in the plans
In our calisthenics plan: 25 of 28 days, first on day 1, Push and plank.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 25 of 28 days: 1 to 6, 8 to 13, 15 to 20 and 22 to 28 | Day 1, week 1: Push and plank | 1 min 30 s |
| Calisthenics plan, round 2 | 25 of 28 days: 1 to 6, 8 to 13, 15 to 20 and 22 to 28 | Day 1, week 1: Off your knees | 20 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min 30 s | Chair at your side. Knee, knee, hands, sit. Back up slowly. |
| 2 | 8 | 20 s | Down to the floor: knee, knee, then hands. |
| 3 | 15 | 20 s | Down to the floor: knee, knee, then hands. |
| 4 | 22 | 20 s | Down to the floor: knee, knee, then hands. |
In the plan, this move plays as a looping video with a spoken cue.
Floor down and up: day 1 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan