August 30, 2023 4 min read
An exercise mat is a simple, versatile piece of equipment that can be used for a variety of workouts. Whether you’re a beginner or an advanced fitness enthusiast, an exercise mat can be an essential tool for a full-body workout. In this article, we’ll cover the various ways you can use an exercise mat to target different muscle groups and improve your overall fitness level.
There are several benefits to using an exercise mat for your workouts. Firstly, exercise mats provide a comfortable and supportive surface for you to perform your exercises on. This is especially important for exercises that involve a lot of floor work, such as planks, push-ups, and sit-ups. An exercise mat can help protect your joints and prevent injuries by cushioning your body as you perform these exercises.
Exercise mats are also great for home workouts because they’re portable and easy to store. You can roll up your mat and tuck it away in a closet or under your bed when it’s not in use. Additionally, exercise mats are relatively inexpensive, making them an affordable option for anyone looking to start a home workout routine.
Now that we’ve covered the benefits of using an exercise mat, let’s take a look at a full-body workout that utilizes an exercise mat. This workout is designed to be completed in circuit format, meaning you’ll perform one exercise after the other without any rest in between. Once you’ve completed all the exercises in the circuit, you’ll take a short rest before starting the circuit again. For best results, aim to complete 3-4 circuits, depending on your fitness level.
Here’s the exercise circuit:
Here’s how to perform each exercise:
Start in a plank position with your hands on the mat and your feet shoulder-width apart. Engage your core and hold this position for 30 seconds to 1 minute, depending on your fitness level. Make sure to keep your body straight and avoid letting your hips sag or lift too high. Planks are a great exercise for strengthening the core, shoulders, and upper back.
Start in a plank position with your hands on the mat and your feet shoulder-width apart. Bring your right knee towards your chest, then return to the starting position. Next, bring your left knee towards your chest, then return to the starting position. Continue alternating legs for 30 seconds to 1 minute, depending on your fitness level. Mountain climbers are a great cardio exercise that also works the core, shoulders, and upper back.
Start in a plank position with your hands on the mat and your feet shoulder-width apart. Lower your body down until your chest touches the mat, then push back up to the starting position. Aim for 8-12 reps, depending on your fitness level. Push-ups are a classic exercise for strengthening the chest, triceps, and shoulders. You can also modify this exercise by performing it on your knees instead of your toes to make it easier.
Lie on your back with your knees bent and your feet flat on the mat. Place your hands behind your head, then lift your upper body towards your knees until you’re sitting upright. Slowly lower your upper body back down to the starting position. Aim for 8-12 reps, depending on your fitness level. Sit-ups are a great exercise for strengthening the core muscles, including the abs and obliques.
Sit on the mat with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground, engaging your core. Place your hands on the mat beside your hips, then twist your upper body to the right, bringing your left elbow towards your right knee. Return to the starting position, then twist to the left, bringing your right elbow towards your left knee. Continue alternating sides for 30 seconds to 1 minute, depending on your fitness level. Russian twists are a great exercise for strengthening the oblique muscles and improving spinal rotation.
That’s it! This full-body workout can be completed in under 30 minutes and is a great way to get a full-body burn using just an exercise mat. Remember to take breaks as needed and listen to your body – it’s better to take it easy at first and gradually increase the intensity as you get more comfortable with the exercises.
You can also mix and match different exercises to create your own workout circuit using an exercise mat. Some other exercises to try include lunges, squats, burpees, and bicycle crunches. The possibilities are endless, so get creative and have fun with it!
An exercise mat is a simple, yet effective tool for a full-body workout. By incorporating exercises that target different muscle groups, you can get a well-rounded workout that will improve your overall fitness level. Whether you’re a beginner or an advanced fitness enthusiast, an exercise mat is a versatile piece of equipment that can help you achieve your fitness goals.