Exercise Mat Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Single Leg Reach
Summary

This is a challenging, Pilates-style exercise for the abdominal muscles.

  • Muscle Group: Hip Flexors, Neck, Abs: Side, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Core, Pilates
Hip Mobilization and Pelvic Floor Exercise
Summary

This is a great exercise to practice engaging the pelvic floor.

  • Muscle Group: Hip Flexors, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Core, Pilates
Glute (Hip Abductor) Exercise
Summary

This is a great beginner exercise for strengthening your glutes.

  • Muscle Group: Buttocks, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Pilates
Abdominal Roll Up
Summary

This is a simple abdominal exercise.

  • Muscle Group: Hip Flexors, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
The Swimmer
Summary

This is a good exercise for the whole back and glutes.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Seated Spinal Rotation
Summary

This is an advanced exercise that should not be done if you have any type of back injury.

  • Muscle Group: Back, Hamstrings, Back: Lower, Abs: Side, Abs, Core, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Shoulder Girdle Mobilisation
Summary

This is a great exercise for the shoulder girdle, especially the serratus anterior.

  • Muscle Group: Serratus Anterior
  • Equipment: Exercise Mat, None
  • Categories: Strength
Rolling Like a Ball
Summary

This is a pilates-style exercise to practice core activation and mobilize the spine.

  • Muscle Group: Hip Flexors, Neck, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Core, Pilates
Gluteal (Buttocks), Back, & Shoulder Muscle Exercise
Summary

A good exercise to increase muscular endurance of the shoulders, back, and glutes.

  • Muscle Group: Back, Triceps, Shoulder: Side, Shoulder: Rear
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Abdominal Obliques
Summary

This exercise is for targeting the obliques without straining your back.

  • Muscle Group: Neck, Abs: Side, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Hip Flexor and Buttocks Stretch
Summary

A simple stretch for the hip flexors and buttocks that can be done anywhere.

  • Muscle Group: Hip Flexors, Buttocks, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Back Muscles
Summary

This is a great exercise for strengthening postural muscles.

  • Muscle Group: Back, Back: Lower, Shoulder: Rear, Core, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Side Star Plank from Elbow
Summary

This exercise is very effective for targeting the core stabilizing muscles.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Glutes (Buttocks)
Summary

This is a very simple exercise to strengthen the glutes.

  • Muscle Group: Back, Buttocks, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength
Rear Support with Leg Lift
Summary

This is a full-body exercise that especially targets the shoulders and glutes (buttocks).

  • Muscle Group: Back, Buttocks, Back: Lower, Lats, Shoulder: Front, Triceps, Shoulder: Side, Shoulder: Rear, Core
  • Equipment: Exercise Mat, None
  • Categories: Core

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