Exercises With Mat For Core

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Best 15 Exercises With Mat For Core

by Valerie Zeller Valerie Zeller

Downward Dog
Downward Dog
Downward Dog

Downward Dog

Downward Dog is an integral part of yoga practice that helps the student easily flow from one position to the next. When done correctly, this iconic pose should leave your shoulders, core and legs feeling strong and engaged in a deep stretch.

How to do Downward Dog

  • Stretch your hands wide on the floor with your shoulders internally rotated. Position your feet hip-width apart. With your chin tucked into your chest and pelvic floor engaged, lift your hips and gaze at your toes through your legs. Keep your legs straight and your heels on the mat. Your body should look like an upside-down "V".

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.

Side Plank
Side Plank
Side Plank

Side Plank

The side plank is primarily a strengthening move for the obliques, but it is also works the muscles in your hips, chest and shoulders. An isometric movement, the side plank serves as a lengthening lateral stretch and great hip-opener. The side plank is an essential movement in yoga or any workout routine.

How to do Side Plank

  • Start in plank pose, making sure your hands are balanced over your wrists. The elbows, thighs and knees will coordinate.

  • Move your weight to your right hip, then lower all feet on the right foot. Flex the knees until your feet are flat so it feels like you're balancing on the cement. You may stack your feet for balancing practice, or spread your feet to concentrate on the heart.

  • Raise your inner hip to the ceiling to join the inner oblique. Lift your body upward and away from the surface, holding your body in a straight line. Extend your non-supporting arm in accordance with your arms.

  • Place your arm above, palm face back. Be mindful of the body's balance.

  • Turn sides and repeat.

Warrior Pose 3
Warrior Pose 3
Warrior Pose 3

Warrior Pose 3

Warrior 3 Pose is considered an intermediate balancing yoga pose that creates stability throughout your entire body. It utilizes all of the muscles throughout your core, arms and legs. The position improves balance, posture and full-body coordination while it strengthens the whole back side of the body.

How to do Warrior Pose 3

  • Start this pose in the Warrior 1 position with your right leg in front of your body, toes faced forward and your left leg extending behind you.

  • Hold you arms stretched into the sky with your stomach close and shoulder blades loose.

  • Take a deep breath in and on your exhale fold your body over your front side, dropping your ribs into your close.

  • Straight out your right leg and raise up with your left leg so that it is level with the surface, eyes facing forward and forward.

  • For your legs, hold them stretched out front throughout this posture over your shoulders, straight out in front of your chest.

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

6. Hundred

Hundred
Hundred

Hundred

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

How to do Hundred

  • Start out with your back on the ground with your knees bent at a 45 degree angle, holding your feet flat on the floor and thighs attached.

  • Place your arms at the thighs with hands flat on the floor with a small curve in the elbows.

  • Flex your upper body upward, allowing your head and neck roll back off of the board, pulling up your arms.

  • Once in place, lift your arms off of the floor and hold them at level with your hands.

  • Keeping your abs flexed, push your arms up and down quickly but in a smooth motion.

  • Repeat with as many reps and sets as needed.

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.

Bow Pose
Bow Pose
Bow Pose

Bow Pose

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

How to do Bow Pose

  • Start this pose by lying face down prone on the concrete.

  • Fold your spine, hold shoulder blades down, extend your knees and reach out firmly catching your foot from the outside.

  • Keep this place for a 5 count and then return back to the starting spot.

Headstand
Headstand
Headstand

Headstand

Headstand is a none exercise that works your abs, biceps, hamstrings, triceps, deltoids and glutes and is a great challenging move. When done correctly, it can effectively target your arms, buttocks, core, legs, lower body, shoulders, upper body, upper legs and waist. It requires mat to do.

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.

Head To Knee
Head To Knee
Head To Knee

Head To Knee

Head To Knee is a none exercise that works your hamstrings, quadriceps, glutes, lats, hip flexors and obliques and is a great moderate move. When done correctly, it can effectively target your back, buttocks, core, hips, legs, lower body, thighs, upper legs and waist. It requires mat to do.

Right Eight-Angle Pose
Right Eight-Angle Pose

Right Eight-Angle Pose

Right Eight-Angle Pose is a none exercise that works your biceps, triceps, obliques and lower abs and is a great moderate move. When done correctly, it can effectively target your arms, core, upper body and waist. It requires mat to do.

Twisting Triangle
Twisting Triangle
Twisting Triangle

Twisting Triangle

Twisting Triangle is a none exercise that works your calves, hamstrings and obliques and is a great moderate move. When done correctly, it can effectively target your buttocks, core, legs, lower body, lower legs, upper legs and waist. It requires mat to do.

Side Crane
Side Crane
Side Crane

Side Crane

Side Crane is a none exercise that works your lats and lower abs and is a great moderate move. When done correctly, it can effectively target your back, core and waist. It requires mat to do.

Upward Plank
Upward Plank
Upward Plank

Upward Plank

Upward Plank is a bodyweight exercise that works your deltoids, rear deltoids, front deltoids, side deltoids and transverse abs and is a great moderate move. When done correctly, it can effectively target your buttocks, core, legs, lower body, shoulders, upper body and waist. It requires no equipment to do.

Looking for more?

Check out these 72 exercises which target your core, waist, lower body, legs and upper body. 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 core are there?

Now we have 72 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work abs, deltoids, quadriceps, lower abs and side deltoids.

Where can one do these exercises?

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