Exercises With Mat For Abs

We have 28 such exercises in our directory. Jump to the Directory

Best 11 Exercises With Mat For Abs

by Valerie Zeller Valerie Zeller

Child Pose
Child Pose
Child Pose

Child Pose

Child’s Pose is a beginner’s yoga pose often performed to rest between more difficult poses. The position stretches the thighs, hips and ankles and helps relax the body and mind.

How to do Child Pose

  • Start this exercise by sitting on your knees, holding them closely together and spread your body over your thighs.

  • Remove your forehead and drop it to the floor and let your hands move out into your knees, remaining calm even though the motion.

  • Close your eyes and relax, inhale and exhale for around 10-20 seconds allowing your stomach push back on your thighs with each inhale.

  • Keep this position for as long as you are willing to and then move back to the starting spot.

  • Tips :

  • To those who have elevated blood pressure or feel lightheaded during this position, place your head on sheets, a cushion or on your closed hands.

Warrior Pose 1
Warrior Pose 1
Warrior Pose 1

Warrior Pose 1

Warrior Pose 1 is a bodyweight exercise that works your abs, deltoids, quadriceps, splenius and side deltoids and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, neck, shoulders, upper body, upper legs and waist. It requires no equipment to do.

How to do Warrior Pose 1

  • Start out by walking laterally on the left leg so both legs are 3 feet apart.

  • Then raise the left knee at a 45 degree angle to your front foot and lunge into the right hip.

  • Hold the left leg straight and move the glutes and knees in the direction of the right and lift your arms upward in a complete stretch.

  • Keep this article for around 5 to 10 breaths and then turn sides.

Swan Exercise
Swan Exercise
Swan Exercise

Swan Exercise

Swan Exercise is a none exercise that works your abs, triceps, deltoids, pecs, rhomboids and spinal erectors and is a great easy move. When done correctly, it can effectively target your arms, chest, core, lower back, lower body, middle back, shoulders, upper body, upper chest and waist. It requires mat to do.

Plow Pose
Plow Pose
Plow Pose

Plow Pose

Plow Pose is a challenging yet rejuvenating yoga pose typically done at the end of a practice. The position helps reduce backache by opening up the neck and back, as well as stretching the spine and shoulders.

How to do Plow Pose

  • Begin by lying flat on your back, then raise your legs straight up to create an "L" shape with your torso.

  • Place your hands close to your thighs and bring your legs and feet upward, arms over your shoulders. Reach your feet to the floor behind your head and tuck your hands beneath.

Hero Pose
Hero Pose
Hero Pose

Hero Pose

Hero Pose is a bodyweight exercise that works your abs and quadriceps and is a great basic move. When done correctly, it can effectively target your core, hips, legs, lower body, upper legs and waist. It requires no equipment to do.

How to do Hero Pose

  • Start by sitting on the floor with your knees near together and your feet far apart.

  • Place your hands on the soles of your feet and lift up from your pubic bone and back towards the ceiling.

  • Hold this position for a few seconds and return back to the starting position.

Teaser Exercise
Teaser Exercise
Teaser Exercise

Teaser Exercise

The Teaser is an original Pilates exercise performed in a mat workout. Joseph Pilates named it as such as it is the “teaser” towards which all of the other moves build. It’s a terrific exercise for balance, flexibility and spinal mobility because it incorporates the entire core and back to keep you upright in a V position on your sits bones. Teaser is especially effective for targeting the external obliques, rectus abdominis and hip flexors.

How to do Teaser Exercise

  • Lay flat on your back on the ground, with legs stretched wide and arms raised over your head.

  • Lift the legs straight to a 45-degree angle, preserving the distance from knees to feet. Around the same moment, raise your chin, arms, shoulders and upper back up when working your abdominals. The arms will be out at the feet and palms facing upward.

  • Raise your legs and arms higher until you're perched in an erect âĢľVâĢĿ posture on your sits feet. Hold your arms parallel to the floor and keep your head straight.

Upward Facing Dog
Upward Facing Dog

Upward Facing Dog

Upward Facing Dog is a bodyweight exercise that works your abs, traps, biceps, triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, core, neck, shoulders, upper back, upper body, upper chest and waist. It requires no equipment to do.

How to do Upward Facing Dog

  • Start out by lying facedown with your knees hitting the floor and holding your feet tight together.

  • Hold your hands at shoulder height, lift your elbows high in the air and move your shoulder blades back into your hips.

  • Then straighten out your back, raise up your chin, shoulders and chest out towards the ceiling.

  • Hold this place for 5 to 10 breaths and return back to the starting point.

Wide Leg Stretch
Wide Leg Stretch
Wide Leg Stretch

Wide Leg Stretch

Wide Leg Stretch is a bodyweight exercise that works your abs and hamstrings and is a great basic move. When done correctly, it can effectively target your core, legs, lower body, upper legs and waist. It requires no equipment to do.

How to do Wide Leg Stretch

  • Start out by standing feet far apart with the outside of the foot parallel to each other.

  • Taking your legs, put them to your shoulders and let your back lower and lean over into the bottom.

  • Put your hands on the floor in front of you shoulder width apart and move them backward towards your body while you intensify the stretch.

  • Go back to the beginning point by putting your hands down onto your knees, and firming up the glutes and ab muscles.

  • Repeat for as many occasions as you might like.

Roll-Ups
Roll-Ups
Roll-Ups

Roll-Up

Roll-Ups is a none exercise that works your abs, lower abs and upper abs and is a great challenging move. When done correctly, it can effectively target your core and waist. It requires mat to do.

Seated Spine Twist
Seated Spine Twist
Seated Spine Twist

Seated Spine Twist

Seated Spine Twist is a none exercise that works your abs, deltoids, quadriceps, hip flexors and obliques and is a great easy move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, shoulders, thighs, upper body, upper legs and waist. It requires mat to do.

Staff Pose
Staff Pose
Staff Pose

Staff Pose

Staff Pose is a bodyweight exercise that works your abs, hamstrings, quadriceps, lats, hip flexors and spinal erectors and is a great basic move. When done correctly, it can effectively target your back, core, hips, legs, lower back, lower body, thighs, upper legs and waist. It requires no equipment to do.

How to do Staff Pose

  • Start out by sitting on the floor with your legs spread out in front of you and your neck upright.

  • Take your hands and put them on the floor behind your glutes.

  • Straighten out your legs until the rear of your thighs are spread out and hold your arms straight forward.

  • Keep this place for 5 to 10 breaths and return back to the starting spot.

Looking for more?

Check out these 28 exercises which target your core, waist, lower body, legs and upper legs. Most of them require either mat or or no equipment and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises with mat for abs are there?

Now we have 28 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work abs, deltoids, quadriceps, triceps and glutes.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.