Simple Exercises With Mat

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Best 13 Simple 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".

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 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.

5. Sit-Ups

Sit-Ups
Sit-Ups

Sit-Up

Sit-ups have been a mainstay of abdominal exercises for nearly a century. They’re easy, can be performed relatively anywhere and don’t require exercise equipment of any kind. They also work more than just the abdominal muscles—they also work your chest, hip flexors, lower back and neck muscles. You can also adjust your sit-ups to make them harder or easier on you, depending on your fitness level and preference.

How to do Sit-Ups

  • Lay on your back with your legs bent and foot flat on the concrete. Place your arms over your stomach.

  • Before raising your feet off the table, fold your upper body back against your thighs. Hold your head in sync with your neck. Wait then drop the upper body with power down to the table.

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.

Plank Pose
Plank Pose
Plank Pose

Plank Pose

Plank Pose is a none exercise that works your deltoids, lower abs, front deltoids, upper abs and side deltoids and is a great easy move. When done correctly, it can effectively target your core, shoulders, upper body 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.

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.

10. Low Lunge

Low Lunge
Low Lunge
Low Lunge

Low Lunge

Low Lunge is a none exercise that works your calves, 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, lower legs, thighs and upper legs. It requires mat to do.

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.

Saw Exercise
Saw Exercise
Saw Exercise

Saw Exercise

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

Pelvic Tilt To Bridge
Pelvic Tilt To Bridge

Pelvic Tilt To Bridge

Pelvic Tilt To Bridge is a bodyweight exercise that works your spinal erectors and lower abs and is a great simple move. When done correctly, it can effectively target your buttocks, core, legs, lower back, lower body and waist. It requires no equipment to do.

How to do Pelvic Tilt To Bridge

  • Start by lying with your back on a mat with your feet flat on the floor with your heels immediately below your knees.

  • Slowly push up from the tailbone and raise your body up to the ceiling so that you stick out your lower back.

  • So soon as you notice discomfort in your lower back, stay for 15 to 30 seconds.

  • Go back to the starting point and replicate for as long and as many reps as needed.

Looking for more?

Check out these 28 exercises which target your lower body, legs, upper legs, core 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 simple exercises with mat are there?

Now we have 28 such exercises in our Directory.

What muscles do these exercises target?

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

Where can one do these exercises?

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