Exercise Mat Exercises

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

 

Exercises


Lower Back & Buttocks
Summary

This exercise is great for targeting the hip stabilizing muscles.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Buttocks and Thigh Exercise
Summary

This is a simple buttocks exercise that can be done without any equipment.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength
Full Body Support
Summary

One of the best full body exercises; it is efficient and effective.

  • Muscle Group: Back, Hip Flexors, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Core
Kneeling Hip Flexor Stretch
Summary

A good stretch for the thigh muscles.

  • Muscle Group: Hip Flexors, Buttocks, Hamstrings, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Prone (Lying Face-Down) Back Extensions
Summary

This exercise helps to strengthen the back & neck, helping to give you straight, upright posture.

  • Muscle Group: Back, Back: Lower, Neck, Core, Trapezius: Upper, Trapezius: Middle, Back: Upper, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Side Plank for Abs & Lower Back
Summary

A full-body exercise to improve trunk stability.

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

This exercise targets both the rectus abdominis (6-pack muscle) and the obliques.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Upper Back Curl
Summary

This is a great stretch for your upper back.

  • Muscle Group: Back, Back: Lower, Neck, Back: Upper, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Single Knee to Chest Lower Back and Glute Stretch
Summary

Lower back and hamstring stretch

  • Muscle Group: Back, Hamstrings, Back: Lower
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Hip Flexor and Groin Stretch
Summary

This exercise is designed to stretch the hip flexors, calves, and groin muscles. As with all stretching you should only do them after an adequate warm-up to avoid injury.

  • Muscle Group: Calves, Hip Flexors, Buttocks, Groin: Inner Thigh, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Kneeling Shoulder Stretch
Summary

Simple shoulder stretch

  • Muscle Group: Lats, Shoulder: Rear, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Single Leg Glute Bridge on Floor
Summary

This is a core strength exercise that focuses on the low back and glutes.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Balance, Pilates
Lower Back and Glute Stretch
Summary

Lying glute (buttocks) stretch.

  • Muscle Group: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Knees to Chest Lower Back Stretch
Summary

Simple lower back stretch

  • Muscle Group: Back, Back: Lower
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Vertical Core Hold
Summary

This is an excellent core stability exercise that really works the abdominals and hip flexors.

  • Muscle Group: Abs: Side, Abs
  • Equipment: Exercise Mat, None
  • Categories: Core

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