Exercises With Mat For Stretching

We have 34 such exercises in our directory. Jump to the Directory

Best 12 Exercises With Mat For Stretching

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".

Sphinx Pose
Sphinx Pose
Sphinx Pose

Sphinx Pose

Sphinx Pose is a beginning backbend in yoga that helps open the chest, lungs and lower back. The exercise also strengthens the spine and buttocks and lengthens the abdominal muscles.

How to do Sphinx Pose

  • Start out by lying prone on the ground or a mat with your hands and forearms squarely on the surface.

  • Pressing your pelvis against the ground, stretch your upper body up to the roof, keeping onto this role for a couple seconds before falling back to the starting spot.

  • Perform this posture for a couple minutes to be able to extend out the legs.

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.

Side Angle
Side Angle
Side Angle

Side Angle

Side Angle is a bodyweight 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 no equipment to do.

How to do Side Angle

  • Begin this pose in a lunge position keeping your feet at least 3 feet apart with your right foot being the lead.

  • Lift your arms at shoulder height and completely stretch at the knees, then lunge into your right leg until you are nearly at a 90 degree angle at the knee joint.

  • Follow this by bending to the right side allowing the left hand to touch the floor just inside of the right foot

  • Keep this place for 5 to 10 breaths and move back to the starting point repeated in the opposite direction.

Warrior Pose 2
Warrior Pose 2
Warrior Pose 2

Warrior Pose 2

Warrior 2 Pose is a standing strength pose meant to energize the body and mind, increasing concentration and stamina. The posture strengthens the legs as it opens up the chest and hips.

How to do Warrior Pose 2

  • Start by laterally walking with your left leg so both legs are around 3 feet away from each other.

  • Then lunge through the right leg at around a 90 degree angle at the joint holding the left leg straight.

  • Extend all of the limbs straight forward so that they become flat in the shoulder axis.

  • Keep this place for 5 to 15 seconds, move back to the starting spot, switch sides and repeat.

Eagle Pose
Eagle Pose
Eagle Pose

Eagle Pose

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

How to do Eagle Pose

  • Begin by standing with your feet shoulder with apart, bending your left knee and extending your right leg up.

  • Using the strength of the right leg raising to curl it around the opposite while placing your left arm on top of your hand.

  • Keeping your elbows crossed, bring the backs of your hands towards each other and cross your wrists and forearms bringing your palms together.

  • In there raise your knees back so that they come off of your chest and spread your arms.

  • Hold this pose for 5 to 10 breaths and return back to the starting position.

  • Repeat this pose on the opposite side.

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.

Modified Happy Baby Pose
Modified Happy Baby Pose
Modified Happy Baby Pose

Modified Happy Baby Pose

Modified Happy Baby Pose is a none exercise that works your quadriceps and hip flexors and is a great moderate move. When done correctly, it can effectively target your hips, legs, lower body, thighs and upper legs. It requires mat to do.

Knee To Chest Stretch
Knee To Chest Stretch
Knee To Chest Stretch

Knee To Chest Stretch

Knee To Chest Stretch is a bodyweight exercise that works your deltoids, quadriceps, hip flexors, rear deltoids, front deltoids and side deltoids and is a great basic move. When done correctly, it can effectively target your hips, legs, lower body, shoulders, thighs, upper body and upper legs. It requires no equipment to do.

How to do Knee To Chest Stretch

  • Start off lying with your back on a mat and knees drawn up against your face.

  • Then put your arms beneath your knees and draw them onto your elbows, experiencing a strain between your lower back and glutes.

  • Keep this position for 15 to 30 seconds and return back to the starting spot.

  • Continue for as many reps and length as needed.

10. Fish Pose

Fish Pose
Fish Pose

Fish Pose

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

How to do Fish Pose

  • Start out by sitting on the floor with your legs straight in front of you with feet close together.

  • Take your hands, position them behind your body with palms facing backward and lean back to bring the pressure on your palms.

  • Straight out your limbs and raise upward towards your shoulders.

  • Lay down towards the floor with your chin forward and push your elbows in into your shoulders.

  • Extend your arms out and reach up with your hands, keeping onto this position for 5 to 10 breaths.

Side Stretch
Side Stretch
Side Stretch

Side Stretch

Side Stretch is a bodyweight exercise that works your traps, deltoids, glutes, lats, obliques and rear deltoids and is a great basic move. When done correctly, it can effectively target your back, buttocks, core, legs, lower body, neck, shoulders, upper back, upper body and waist. It requires no equipment to do.

How to do Side Stretch

  • To begin this exercise; start off lying down flat on your back with your legs straight out and arms on their sides.

  • Remove the left leg and stretch it over your body so that it is across your right with the left foot on the surface.

  • Take your left arm and bring down the right knee down in place.

  • So put your alternative arm to the side and switch your head to the opposite direction.

  • Go back to the beginning point and perform the exercise to the opposite route.

  • Repeat this exercise for as many repetitions as required.

Seated Wide Angle
Seated Wide Angle
Seated Wide Angle

Seated Wide Angle

Seated Wide Angle is a none exercise that works your hamstrings and splenius and is a great moderate move. When done correctly, it can effectively target your buttocks, legs, lower body, neck, upper body and upper legs. It requires mat to do.

Looking for more?

Check out these 34 exercises which target your core, legs, lower body, upper legs and waist. 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 stretching are there?

Now we have 34 such exercises in our Directory.

What muscles do these exercises target?

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

Where can one do these exercises?

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