Exercises With Mat To Do At Gym

We have 151 such exercises in our directory. Jump to the Directory

Best 11 Exercises With Mat To Do At Gym

by Valerie Zeller Valerie Zeller

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.

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.

Pigeon Pose
Pigeon Pose

Pigeon Pose

Pigeon Pose is a none exercise that works your hamstrings, quadriceps, glutes and hip flexors and is a great easy move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, thighs and upper legs. 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.

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.

Bridge Pose
Bridge Pose
Bridge Pose

Bridge Pose

Bridge pose is a versatile backbend that stretches the hip flexors and opens up the shoulders and chest. Practicing this pose can help restore posture, strengthen the body, improve circulation and help provide overall relaxation.

How to do Bridge Pose

  • Lay on your back with your legs bent and your feet flat on the concrete. Hold your hands down while you stretch your arms onto the concrete.

  • Push your feet and shoulders into the floor and exhale as you raise your legs into the ceiling.

  • Turn your elbows across your torso and tie your palms together, holding your arms as straight as possible. Hold your knees and feet straight with your head slightly raised. Keep posture for up to 60 seconds, controlling the breathing.

Childs Pose With Side Reaches
Childs Pose With Side Reaches
Childs Pose With Side Reaches

Childs Pose With Side Reaches

Childs Pose With Side Reaches is a none exercise that works your lats and spinal erectors and is a great moderate move. When done correctly, it can effectively target your back, lower back and lower body. It requires mat to do.

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.

Half Pigeon
Half Pigeon
Half Pigeon

Half Pigeon

Half Pigeon 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 buttocks, hips, legs, lower body, thighs and upper legs. It requires mat to do.

Looking for more?

Check out these 151 exercises which target your lower body, upper body, legs, core and upper legs. Most of them require either mat or no equipment or weight machine 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 to do at gym are there?

Now we have 151 such exercises in our Directory.

What muscles do these exercises target?

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

Where can one do these exercises?

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