Fitness mat exercises are a necessary part of most workout routines and are helpful for beginners as well as advanced athletes. All you need is a mat and some floor space to perform these exercises and develop core strength and enhance flexibility or tone muscle without using sophisticated and expensive equipment.
In addition to their effectiveness, these exercises are very practical as they do not require any gym equipment; rather, they can be performed at home, at the gym or even during vacations. Fitness mat workouts are very helpful for those who are interested in developing the core body muscles, toning the outer body muscles and preserving the integrity of joints since the mat eliminates joint injury during strenuous activities.
1.Plank
As a bodyweight exercise, in plank position, with proper form, the trunk is the prime group of muscles recruited, while the shoulder girdle, the arms and the glutes are also actively used. This is a static form of training which largely uses the endurance of the muscles rather than their power. To do a plank, first position yourself lying on the stomach on the mat. Position your body using your forearms and toes off the mat keeping your body extension head to heels in a straight line.
As a result, your belly should be tight, so neither your buttocks nor your legs rise and you do not sag with your hips. Begin by holding 30 seconds and continue increasing it as the strength in your core improves. Plank exercises are good for posture and for having a well toned middle region which girdles the spinal column and provides steadiness to the whole body.
2.Mountain Climbers
Such a quick movement will do many exercises in place, which uses both upper and lower parts of the body especially focuses on the core, the shoulders, and the legs in women’s and other mountain climbers exercises such very intense and vigorous exercise put together. Also, this movement helps increase cardiovascular fitness and uses up calories because this is an aerobics exercise as well.
Position your body into a high plank, arms stretched to the front to form a straight line with the wrists placed directly under the shoulders. You’ll use your core to draw one knee up to your chest and then switch legs quickly. Repeat this `climb’ action for about thirty seconds or a minute, depending on your level of fitness and to avoid using your shoulders, keep your hips down or else try to maintain core engagement with the movement.
3.Glute Bridge
The glute bridge is an excellent exercise for the lower body concentrating on glutes, hamstrings, and the lower back. It’s an excellent way of getting the posterior chain muscles blazing and active.
Bend your knees and keep your feet flat and shoulder length apart with the mat. Dig your heels onto the ground and thrust up your waist such that the stomach is facing upwards making use of your butt muscles. Return your waist back onto the mat in a gradual way and do this for about 10 to 15 times.
4.Bicycle Crunches
Among different variations of abs exercises, the bicycle crunch is an abdominal exercise that focuses on oblique and upper abdominal muscles only. They also recruit the hip flexors, and contribute to better definition of the whole core.
To practice this exercise, lie supine with your hands interlocked on the nape of the neck and legs straightened. Raise the shoulders and bring one knee forward appealing the chest while turning the body sideways and bringing the elbow forward towards the knee. Repeat the same movement on the other side in a cycling position and alternate the elbows and knees cycles for 15-20 repetitions each side.
5.Leg Raises
Leg raises may be considered the most basic aerobic abdominal workout and is aimed at the lower abdominal muscle which is more difficult in most cases to contract.
Lying on your back and stretching both your legs on the floor, flat make sure you place your hands under your belly for better support. Now, lift your legs so that they form a perpendicular angle to the torso, then lift your legs and wait for a split second and then lower them down slowly. Do not allow your legs to go all the way to the floor, again repeat this for 10-15 repetitions.
6.Superman
The Superman works the lower back, lumbar region, glutes and shoulders, aimed at developing a potential posterior chain and attaining a great posture.
To perform this exercise, begin by lying face down on the mat with arms stretched out above your head. At the same time, raise your arms, your chest and your legs off the floor while you pull in your lower back and squeeze your glutes at the top. Pause for a second and lower back to the floor. Aim for 10-12 repetitions of this exercise.
7.Russian Twists
Russian twists are used as a performance aerobics core exercise to strengthen the obliques and sculpt the waist. Sit on the mat with slightly bent knees and feet lifted a little off the ground. Lean back a little so that your core remains engaged. Place your hands together or hold a heavier object and rotate your upper body from side to side making taps on the ground evenly spaced on either side of your hips. Do this for 20 twists on each side.
Conclusion
Doing these top 10 fitness mat exercises will definitely contribute to an uplift in your strength, flexibility, and overall fitness. Inner thighs exercise requires no experience; all the movements can be adjusted for any trainer and will help build a healthy beautiful body. Step by step, you will increase your stamina, strength, and stability as well as the level of your muscle tone while avoiding joint overload and increasing operative mobility.