Exercises With Mat

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

Best 9 Exercises With Mat

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".

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.

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.

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.

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.

8. 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.

Tree Pose
Tree Pose
Tree Pose

Tree Pose

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