Say Hello to Your New Workout Routine: 32 Exercises You Can Do on a Yoga Mat

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Say Hello to Your New Workout Routine: 32 Exercises You Can Do on a Yoga Mat

As gyms around the world closed their doors, you, like us, may find yourself without a proper workout routine. You may also be struggling with choosing the right fitness equipment.  While several advertisements promote pricey workout equipment, let us assure you that you do not require high-priced gym equipment to maintain your physical and mental health.

If you're serious about maintaining your fitness, this article will walk you through 32 exercises that only require a padded yoga mat.

1. Bodyweight Triceps Dip

  • Sit on the floor while bending your knees and placing your heels on the yoga mat.
  • Place your palms directly beneath your shoulders on the floor, with your fingers pointing down to your feet.
  • Straighten your arms and lift your buttocks off the ground.
  • Then, bend your elbows and lower your butt back to the floor.
  • Perform three sets of 12 reps each.

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2. Planks Up

  • Begin by doing a lower (forearm) plank.
  • Check to see if your core is active.
  • Return to a raised plank posture by pressing your left hand into the yoga mat, followed by your right hand.
  • Return to the beginning position by moving the left forearm to the floor, then the right forearm.
  • Perform three sets of 10 reps each.

3. Diamond Push Up – Triceps, Deltoids, Pecs

  • Start in a plank pose with your palms flat and fingers extending forward.
  • Hands should be shoulder-width apart, with your core and glutes engaged.
  • Place your thumbs and forefingers in a triangular posture as you walk your hands together.
  • Bend your elbows and slowly lower your chest to the floor.
  • Then, push yourself to your feet again.
  • Perform three sets of 10 to 12 reps each.

4. Modified V-Up

  • Start by lying down on your back with your legs straight and your arms by your sides.
  • Raise your torso and legs off the floor
  • Then, slowly draw your knees in toward your chest while reaching your fingertips toward your feet, stopping just before your elbows and knees come into contact.
  • Your abs should feel tight just before you return to the initial position.
  • Perform three sets of 10 reps each.

5. Bird Dog

  • Get down on your hands and knees; your knees must be under your hips and your hands under your shoulders.
  • Make sure to keep your abs engaged and your back flat.
  • Extend your left leg behind you and reach out with your right hand.
  • Connect your right elbow with your left leg under your body by rounding your back and head. This brings us to the end of one rep.
  • Complete three sets of 10 reps each.

6. Side-Lying Lifts

  • Begin by lying on your side with your head in your palm and your bent legs pointing forward slightly.
  • Lift your leg and hold it straight (you want to reach a height of around two feet).
  • Return your leg to hip height by lowering it. Perform 20 reps on each side.

7. Plyometric Lunges

  • Start in a standing pose, then move forward with your right leg into a lunge position.
  • To power back up, shift your weight to the right heel, switch your lunging leg in midair, and land with the left leg in a forward posture to repeat the lunge.
  • Perform three sets of 15 reps each.

8. Step-Out Squat With Pulse 

  • With both hands, hold a single heavyweight beneath your chin.
  • Squat down into a deep squat position.
  • Step out to the right and execute 30 seconds of tiny squats by moving up and down.
  • Complete both sides. That counts as one rep.
  • Perform three sets of 15 reps each.

9. Single-Leg Bridge

  • Lay down on your back with your feet on the floor.
  • Raise your right leg off the floor, maintain it in line with your hips, and squeeze your buttocks and hamstrings.
  • Lower yourself back down and repeat (one rep).
  • Perform three sets of 15 reps each.

10. Sumo Squat Half Burpee

  • Start with your shoulders above your wrists and your abs tight in a high plank position.
  • Jump forward with your feet, landing just outside of your hands.
  • Raise your arms and torso off the floor.
  • Return to your starting plank position by placing your palms on the floor.
  • Perform three sets of 12 reps each.

11. Diamond Sit-Up

  • Lie down on your back and open your legs in a diamond shape (also known as butterfly legs), with the soles of your feet pressed together and knees spread wide. Raise your arms to the ceiling.
  • Inhale to lift your torso and tap the floor in front of your feet to stretch your glutes.
  • Return to the beginning posture by gradually lowering your body, and one rep is complete. Perform three sets of 12 reps each.

12. Reverse Crunch

  • Lift your legs in the air with your knees bent while lying on your back.
  • Place your hands alongside you on the floor.
  • Curl your hips off the floor and into your chest using your lower abs and with no motion. Return them to the starting position slowly. This is a single rep.
  • Perform three sets of 10 reps each.

13. T-Cross Sit-Up

  • Begin by lying on the floor with your arms out to the sides and your body in a T shape.
  • Sit up and twist your left hand to your right toes, elevating your right leg. Return to the starting position and repeat on the other side. This brings us to the end of one rep.

14. Straight Leg Sit-Up

  • Begin by lying down on your back with your legs straight and your arms elevated to the ceiling.
  • As you roll up to a sitting position, concentrate on your abs rounding your back. Slowly return to the mat, one vertebra at a time.
  • This brings us to the end of one rep.

15. Runner’s Crunch

  • Roll up to almost sitting while bringing your right knee up to meet your left elbow with your core engaged. It should have the sensation of running.
  • Straighten your leg while progressively leaning your back down, vertebra by vertebra, until your shoulders are the last to contact the mat.
  • To complete one rep, alternate with your other leg.
  • Perform three sets of 10 reps each.

16. V-Crunch

  • Lie down on your back and extend your legs and arms toward the ceiling.
  • Raise your upper back off the floor and reach for your feet with your hands.
  • Lower your legs to the floor and stretch your arms overhead, keeping your shoulders off the mat and your lower back pressed against it.
  • To complete one rep, repeat the crunch motion.
  • Perform three sets of 10 reps each.

17. Double Crunch

  • Raise your arms and legs to a 90-degree angle while lying on your back on the floor.
  • Lift your shoulders and pelvis off the ground by engaging your abs. Touch your toes with your fingers.
  • Slowly lower them back to the starting position to accomplish one rep while keeping your core engaged.

18. Scissor Abs

  • Lie completely flat on your back. Bend your elbows and lay your palms beneath the back of your head, or extend your arms against the sides of your body with your palms pressing against the floor.
  • Draw your knees into your ribcage by bending them. Pulling your navel in toward your spine and aggressively pressing your lower back flat on the ground will be easier now.
  • Continue to tighten your abs and press your lower back into the ground as you lift both legs straight up toward the ceiling.
  • Slowly drop your right leg toward the ground, keeping your core tight until it is a few inches above.
  • Then, scissor your legs slowly, pulling your right leg back up while lowering your left leg to the ground.
  • Perform three sets of 15 reps each.

19. Oblique V-Crunch

  • Place your left hand behind your head and your right hand on the floor while lying on your right side.
  • As you lift your straight legs off the floor and lower your torso toward your legs, press down into your right hand.
  • Control your descent back to the ground. This brings us to the end of one rep.
  • Perform three sets of 12 reps each.

20. Tabletop to Reverse Pike

  • Begin by sitting on your bum with your hands eight inches behind you.
  • Bend your knees and stand apart from your hips with your heels about a foot apart.
  • Lift your hips off the ground, keeping your torso parallel to the floor and your arms straight.
  • Make tiny modifications if necessary to ensure that your hands are directly behind your shoulders and your ankles are directly beneath your knees.
  • Reduce the stretch in your chest and neck by lowering your head behind you.
  • Hold for a full breath, then exhale to lower your hips and straighten your legs until your hips are hovering above the floor, keeping your arms straight.
  • As you balance on your heels and hands, engage your abs and aim to keep your spine long. Inhale and push yourself back into the first position after a full breath.

21. Modified Windshield Wipers

  • To stabilize your shoulders and spine, lie flat on your back with arms at 90 degrees out from your shoulders and palms and arms pushed forcefully into the ground.
  • Lift your legs off the ground and sit in a chair position by bending your knees at a 90-degree angle.
  • Lower your feet to one side in a calm and controlled motion. Try bringing your belly button to your spine. As you turn, your spine will lift slightly off the ground, but strive to keep it pressed into the ground for as long as possible.
  • Lift your legs back to the starting position by engaging your abs.
  • Lower to the opposite side and repeat. This brings us to the end of one rep.

22. Windshield Wiper Abs

  • To stabilize your shoulders and spine, lie flat on your back with arms at 90 degrees out from your shoulders and palms and arms pushed forcefully into the ground.
  • Make sure your knees are straight, and your feet are flexed.
  • Maintain a 90-degree angle at the hip as much as possible throughout the action.
  • Lower your feet and legs to one side in a calm and controlled motion.
  • Pull your belly button to your spine. As you turn, your spine will lift slightly off the ground, but strive to keep it pressed into the ground for as long as possible.
  • Lift your legs back to the starting position by engaging your abs.
  • Lower to the opposite side and repeat. This brings us to the end of one rep.

23. Boat Pose

  • Sit on your mat to begin. Bend your knees and balance on your toes by lifting your feet off the floor.
  • Maintain a long spine and straighten your legs as much as possible without curving your back.
  • Keep your knees bent if this is too difficult; you'll still be strengthening your core.
  • Hold the position for 30 seconds.

24. Mountain Climber

  • Begin in a classic push-up position, with your shoulders above your hands and your weight solely on your toes.
  • Bring your right foot forward, knee bending, and weight on the ball of your foot.
  • Switch legs quickly, bringing the left knee forward and the right leg back.
  • It's similar to running in place while in a plank position. This is a two-rep set. Perform 30 reps.

25. Plank With Lateral Arm Reach

  • Begin by holding a plank position.
  • Slowly extend your left arm out to the side, keeping your torso stable.
  • Pull your navel to your spine to strengthen your abs. Stay in this position for almost five seconds.
  • If you're feeling shaky, consider placing your right hand under the middle of your chest rather than beneath your right shoulder.
  • Bring your arm back to the plank position while keeping your torso stable.
  • Make sure your back is not rounded, and your spine is not twisted.
  • Rep on the other side, this time extending your right arm to your side. This is a single rep.

26. Seated Knee Tuck

  • Begin by sitting on the ground or on a weight bench.
  • With your fingers facing forward, place your hands about an inch behind your back. You should keep your feet firm on the ground.
  • Raise both feet off the ground and extend both legs while lowering your upper body simultaneously.
  • Make sure your hips and legs are fully extended.
  • Return to the beginning posture by bringing your legs back to your chest without contacting the ground with your feet.

27. Dead Bug

  • With your palms pressed into your thighs slightly above your knees, lie on your back with a neutral spine and your hips and knees at right angles.
  • As you lengthen your right arm and leg out until they are almost parallel to the floor, pull your abs to your spine, keeping your ribs and pelvis motionless. As your arm and leg continue to move, try keeping your chest and spine still.
  • To complete one rep, return to the starting position and repeat on the left side.

28. Extended Dead Bug

  • Extend both arms and legs to the ceiling while in a hollow body hold.
  • Pull your navel to your spine and squeeze your lower back to the ground to activate your abs.
  • Without letting your back arch up from the floor, lower your right arm and left leg as low as you can. With your arm, reach back while extending your leg in the other direction.
  • Return your arm and leg to their initial positions slowly.
  • Repeat the same process on the other side, and this brings us to the end of one rep.

29. Hollow Body Hold

  • Starting on your back, straighten your knees and stretch your arms overhead.
  • Draw your belly button into your spine and actively press your lower back onto the floor.
  • Slowly elevate your shoulders, arms, and legs off the floor while you are inhaling. Maintain a low-to-the-ground position with your hands and heels while pressing your lower back to the floor.
  • Maintain a firm grip on your core and glutes. If straight legs are too difficult, you can bend your knees.
  • Hold for 30-60 seconds in this position.

30. Knee Driver

  • Start in an elbow plank with your abs engaged.
  • Pull your left knee into your chest. Then return to the elbow plank position by stepping your foot back. The right knee should now be drawn into the chest and stepped back to the elbow plank posture. This is a single rep.
  • Continue switching sides and completing as many reps in a minute as you can.

31. Seated Russian Twist

  • Sit with your knees bent and your heels about a foot from your buttocks on the ground.
  • Lean back gently without curving your spine.
  • Maintaining a straight back is extremely crucial and challenging, but don't let it curve. If you're up to it, consider elevating your heels to make the maneuver more challenging.
  • Place your palms together in front of you and extend your arms straight out in front of you. The bottom of your rib cage should be level with your hands.
  • Twist slowly to the left, pulling your navel to your spine. The movement is little and is caused by the ribcage twisting rather than your arms swinging.
  • Rotate to the right after inhaling through the middle. This brings us to the end of one rep.
  • Aim for 16–20 complete revolutions.

32. Pilates

  • Begin by lying on your back with your legs propped up like a table (hips and knees at right angles).
  • To curve your lower spine into the floor, use your deep abs. Ensure you're not "pooching" your abs, which indicates you're only exercising the top layer, which is a big no-no in Pilates.
  • Exhale and lift your upper back off the floor until your shoulder blades' bottom tips skim the surface.
  • Make a 45-degree angle with your legs (but make sure your low back stays connected to the floor).
  • Raise your arms and reach for your toes. You'll have your arms approximately two inches off the ground.
  • Keep your elbows straight and pump your arms up and down with a small range of motion. Exhale for five arm pumps after inhaling for five. One set (or cycle) is now complete. For a total of 100 pumps, repeat the cycle nine more times.
  • Maintain a solid upper body while pumping your arms.

Choose a High-Quality Yoga Mat

Now that you're aware of the numerous workouts you can do with a yoga mat, you must choose the perfect yoga mat. If you are looking for the best mat for your practice, you should invest in a 14-inch thick, lightweight, anti-tear yoga mat by DMoose

By providing a strong grip and high traction, the workout mat assures a highly productive workout session. It gives you the right amount of cushion and protects you from injuries. It ensures long-term stability. The premium foam substance provides a smooth feel.

The incredible multi-purpose yoga mat allows you to do various activities like meditating, elbow planks, Pilates and stretching. Yoga mat assists you in aligning and keeping your body components as straight as possible. Keeping your body flexible will help you avoid any stiffness in your back. It is an excellent mat to be used for a home gym.

Yoga Mat

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Takeaway

If you're having trouble sticking to a healthy training routine while gyms around the world have closed their doors, all you need is a yoga mat! You don't need to spend much money on pricey fitness equipment like a treadmill or weights. Yoga mats allow you to do a variety of exercises within the privacy of your home.

It helps you perform a range of workouts, including planks, Pilates, crunches, and stretching, making your workout more stable, flexible, and productive.

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