8 equipment-free exercises on your fitness mat

Do them anytime and anywhere!

Fitness Mat Exercises

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!

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.

Push Ups


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.

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.

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

Cross Crunches


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.

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.