Getting up and down from the floor might sound like a simple task—but if you’re overweight or obese, it can feel anything but easy. Maybe you’ve avoided sitting on the floor out of fear you won’t be able to get back up. Or perhaps you had a scary experience trying and felt stuck or embarrassed.
Here’s the truth: learning how to safely get to the floor and back up is one of the most empowering things you can do for your mobility and independence. It builds real strength, balance, flexibility, and confidence—not just for exercise, but for everyday life. And yes, you can do it.
Let’s break it down step-by-step, with practical tips and modifications that make this movement safer and more doable—starting today.
Why This Skill Matters
Getting to the floor and back up isn’t just for yoga or playing with grandkids. It’s a real-life safety skill. Falls happen. Emergency situations happen. Being able to move from the floor to standing reduces injury risk and increases your ability to care for yourself and others.
Even beyond safety, being floor-mobile gives you access to more forms of exercise (like stretching, core work, and mobility routines) that improve your quality of life long-term.
First, Set Yourself Up for Success
Before you try anything, here’s how to prep:
- Choose a safe, supportive surface. Try a yoga mat on carpet or a padded rug. Avoid hard tile or slippery floors.
- Have stable support nearby. Use a sturdy chair, couch, low bench, or even a step stool for balance and pushing off if needed.
- Wear comfortable clothes that allow full range of motion—no tight waistbands or restrictive fabrics.
- Go slow. There’s no race here. The goal is control and safety, not speed.
How to Get Down to the Floor
Step 1: Stand near your support (chair or couch).
Place your hand on it for balance.
Step 2: Lower to one knee.
- Hold the support with one hand.
- Step one foot back and gently lower that knee to the floor.
- Use a pillow under your knee if you need extra cushioning.
Step 3: Bring the other knee down.
Now you’re on both knees.
Step 4: Walk your hands forward and lower into a seated or lying position.
Go slowly and stay mindful of your joints.
How to Get Up from the Floor
This is where many people feel stuck. Here’s a safe, gradual method that works well for larger bodies:
Method 1: Using a Chair or Couch
- Roll or shift onto your side.
Bend your knees and use your arms to push yourself upright into a seated position. - Come onto hands and knees.
Take your time. Keep your core engaged and move slowly. - Place one foot flat on the floor.
You’re now in a half-kneeling position—one knee down, one foot planted. - Use the chair for support.
Place both hands on the chair or couch. - Push up with your hands and front leg.
Lean forward slightly and use your front leg to rise up, with support from the chair. - Stand slowly.
Once upright, take a few deep breaths—you did it!
Common Challenges and Tips
- Knees hurt too much?
Use extra padding like folded blankets or knee pads. You can also use a low step or stool instead of the floor at first. - Hard to balance?
Strengthen your legs and core with exercises like sit-to-stand from a chair, wall sits, or gentle squats. - Fear of falling?
Practice with someone nearby or use a sturdy surface on both sides (like a hallway or between two couches).
Build It Into Your Routine
Like any movement skill, the more you practice, the more confident you’ll become. Try this:
- Practice getting up and down once a day.
- Add it to the end of a short workout or stretch session.
- Don’t wait for an emergency to realize you need this skill—build it now, while you’re in control.
Final Thoughts: Strength Comes from Small Steps
Getting up and down from the floor may feel intimidating, but every time you practice, you’re reclaiming confidence in your body. It’s not about perfection. It’s about preparation, progress, and believing you can move with control and strength—even with a bigger body.
So find a comfortable space. Take your time. And remember—every rep is a win.
You’ve got this.
