Fitness Mat Exercises

8 Equipment-free exercises on your fitness mat

Do them anytime and anywhere!

Have a fitness mat lying around at home, and you do not know where to start? 

Here are 8 simple exercises you can do on your mat, anytime and anywhere! 

These exercises are easy to do and can be modified to suit your fitness level.

Grab your fitness mat and start your workout now!

Push Ups

1. Push-ups

Did you know doing push-ups regularly gives you benefits for your day-to-day activities? 

Besides it being a mandatory exercise for all men to pass their IPPT, push-ups are what you need to get your entire upper body engaged. 

If done well, a push-up will engage your upper arm muscles, shoulders, core, and lower back! 

So don't underestimate this simple and effective exercise :)


1. Start in a plank position

2. Place your hands on the floor, on both sides of your mat

3. Spread your feet, pelvis-width apart

Point to note: Ensure that your shoulders, spine and hips are in a straight line at all time.


1. Take a deep breath in and slowly bend your elbows out to the side as you lower your body toward the floor

2. Exhale and return to the starting position

3. Ensure that your movements are slow and controlled

Do 1 to 3 sets of 8 to 15 repetitions, depending on your fitness level

Simplified option: If you are unable to do a standard push-up, you may drop your knees to the mat. 

This will help to take some weight off your upper body. 

However, always ensure that your shoulders, spine and hips are always in a straight line when you are doing this exercise.

Workout At Home: 8 Exercises On Your Fitness Mat

Back Extensions

2. Back extensions

Many people have coined this exercise! Examples include Baby Cobra, Chest Extensions, etc.

It is unsurprising how popular this exercise is, as it is simple to execute and comes with so many benefits.

Doing back extension exercises regularly helps to improve the coordination of your lower back and strengthen your back.

As such, you'll naturally see an improvement in posture. Who wouldn't want to stand tall?


1. Lie down on your belly and stretch your legs straight

2. Place your arms on either side of your shoulders, ensuring that your arm is bent at 90°

3. Place your forehead on the mat.

Point to note: There are many variations you can do based on your fitness level, but this is just one example of how to do it.


1. To start, inhale

2. While exhaling, lift your chest off the mat while keeping your belly flat on the mat. Ensure that your head, neck and chest remain in a straight line at all times.

3. Inhale and return back to the start position, slowly

Challenging option: While lying face-down, lay your arms on the sides of your body. Using only your back muscles, do the same exercise.

Back Extensions

Cross Crunches

3. Cross crunches

Want an amazing waistline? 

And what if we told that you have you get that at home? How exciting would that be?! 

This exercise focuses on your abdominal and oblique muscles to strengthen your core, shape that waistline and tone the abdominal wall. 

As a result, you'll be one step closer to that bikini body, and your jeans will fit better :)


1. Lie down on your back

2. Lift your legs till they are perpendicular to the ground and bend your knees 90°

3. Flatten your lower back

4. Bend your arms, such that your hands are just touching your ears


1. Inhale

2. While exhaling, raise your upper torso to do a crunch

3. Stretch your right hand out to reach the outside of your left ankle

4. Inhale and return back to the starting position

5. Exhale, do a crunch, and reach left hand across your body to the outside of your right ankle

Simplified option: Place your feet on the ground with your knees bend. Complete the same movement but with your feet grounded.

Cross Crunches


4. Planks

Another exercise for that belly! 

In fact, doing planks is one of the best ways to get a flat tummy. 

This is because this exercise gets all your core muscles working together. 

And because your core is stronger, your posture gets a little better too! 

So make sure to add planking to your workout routine :)


1. Lie down on your belly, like you are going to do a back extension

2. Bring your arms closer to the center, about shoulder-width apart

3. Straighten your back, neck and head

4. Lift your hips to make your back parallel to the floor

Point to note: 
Ensure to stack your shoulders directly over your elbows, as this is the most effective way to get the core muscles working.


1. Ground your toes and lift your hips

2. Neutralize your spine

3. Maintain a straight line from your feet to the top of your head

4. Squeeze your glutes and abs

Simplified option: For more stability, bring your feet wider than hip-distance apart.



5. Squats

Whether you love them or not, squats are one the most effective lower body exercises you can do without equipment.

It is both easy and versatile!

You can do them with just your body weight, with additional weights, alone or multitasking with other exercises like bicep curls.


1. Step on your mat

2. Stand with your legs slights more than hip-width

3. Point your toes outward

4. Straighten your legs

5. Hold your hands, in front of your chest


1. Inhale and bend your knees, pushing you buttocks back

2. Put your whole body weight on your heels

3. Exhale and stand up while contracting your glutes

Simplified option: Hold on to a railing or your bed frame lightly as you squat. This will help you to stabilize throughout this exercise.


Hip Abductions

6. Hip abductors

This is one exercise that we unknowingly do every day.

We do hip abductions whenever we do a side step, get out of bed, step out of the car etc.

Therefore, this exercise should not be too difficult to learn!


1. Lie on the mat, on your right side

2. Straighten your right arm, and place it under your head

3. Straighten your entire body, so that your feet, legs, hips and chest are aligned

4. Place your left hand on the floor, in front of your chest

Point to note: Use your right hand to cushion your head, and ensure that your neck and head are straight too.


1. Bend your knees to 90°

2. Lift your left leg, while keeping your foot relaxed

3. Return back to starting position, slowly

4. When you are done with the right side, rollover to your left side and repeat the process for your right leg

Challenging option: Do this with some ankle weights to increase the difficulty.

Hip Abductions


7. Bridge

Overhead bridge? Nah! We are talking about a different bridge. 

The type of bridge that works your glutes and hamstrings. 

When done correctly, it can strengthen your core and lower back. 

It is an easy exercise and you can adapt it to your fitness level by adding extra weight (like a dumbbell or sandbag) to your pelvis.


1. Lie down on your back

2. Bend your legs till your heels are almost touching your buttocks

3. Place your arms on either side of your body

Point to note: Put your palms on the floor to give you more stability.


1. Lift your hips off the mat, to create a plank

2. Squeeze your glutes as you lift your hips

3. Return back to the starting position while still contracting your glutes

Challenging option: Squeeze a pilates ball between your knees as you do your bridges.


Mountain Climbers

8. Mountain climbers

Mountain climbers work the entire body and get your heart rate up. 

With just one exercise, you can build your cardio endurance, core strength and agility. 

That is why we left the best for the last!


1. Get into a plank position

2. Ensure that your feet, hips, torso and head are in a straight line

Point to note: Remember to stack shoulders over your hands to get the full effect.


1. Bring your right knee to your chest

2. Return to starting position

3. Bring your left knee to your chest

4. Return to starting position

Challenging option: Make this exercise a little more challenging by putting on ankle weights. This will give your glutes a better workout.

Mountain Climbers

8 Exercises On Your Fitness Mat (No Other Equipment Required!)

Written by: meelen sidhu

Digital sports leader, fitness

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