5 Easy Mat Moves

Want to work out at home? Start with these 5 easy mat moves!!

Do you have excuses for not working-out? Ahem, yes! Because we all do- work, too tired, kids, too busy, I don’t have the equipment etc. I’ve used them all before  myself when motivation has been lacking!

But…. here are 5 EASY MAT MOVES that will get you feeling stronger, more energised and give you that TONED BODY you’ve been wishing for!

All you need is a mat or a towel and your enthusiasm so skip the excuses and go grab your mat. ?

1. Bridging

Aim: Increase spinal movement and strengthen the glutes and hamstrings.

Set-up: Lie on your back with your knees bent and feet hip-width apart.

  1. Exhale as you start to lift your bottom and peel your spine off the floor until you reach your mid-back.
  2. Inhale to hold and exhale as you roll down your spine vertebrae at a time until you rest on the floor. Aim for 10 Reps

Tip: Try to squeeze your glutes!

Modification: Keep the movement smaller and only lift to where it’s comfortable.

Advanced: Keep one leg at knee-float position during the bridge.

2. Ab curl

Aim: Increase upper abdominal strength.

Set-up: Lie on your back with knees bent and hands interlaced behind your head

  1. Exhale as you curl your head, neck and shoulders off the floor.
  2. 2. Inhale as you return to the floor. Aim for 10-15 Reps

Tip: Press your head gently back in to your hands and your hands forward in to your head

Modification: Curl to a smaller height.

Advanced: Lift the legs to double knee float or add in a leg stretch.

3. Bird-dog

Aim: Strengthen the back extensors, core and posterior back cross-sling muscles.

Set-up: Kneel and place your hands on the floor under your shoulders.

  1. Exhale as you extend one arm and the opposite leg.
  2. Inhale as you return to your starting position. Alternate sides Aim for 10 Reps on each side.

Tip: Think of length not height when you extend the arms and legs. Keep the torso stable.

Modification: Extend only the leg and keep it low.

Advanced: Balance a small ball on your lower back and don’t lose it.

4. Four-point kneel lift to Downward Dog

Aim: Stretch the back and legs whilst strengthening the arms, core and legs.

Set-up: Start in a 4-point kneeling position (as shown) with your hands on the floor and weight lifted off the knees.

  1. Exhale as you press your heels in to the floor, straighten your legs and press the shoulders back to a downward Dog position.
  2. Inhale as you return to the starting position above. Aim for 10 Reps

Tip: Focus on the length of the spine and staying strong and lifted at your shoulders. Draw the lower abdominals in.

Modification: Lift the knees off the floor and lower the knees (avoid Downward Dog position).

Advanced: Lift one leg throughout the sequence.

5. Making Plank

Aim: Strengthen the shoulders, arms and core.

Set-up: Kneel and place your hands on the floor under your shoulders.

  1. Inhale as you extend one leg behind you.
  2. Exhale as you extend the other leg behind you.
  3. 8. Inhale as you return your first leg to kneeling, exhale as you return your second leg to kneeling. Aim for 10 Reps

Tip: Draw your lower abdominals tight when extending the second leg and keep the torso stable, at the same height.

Modification: Lift the second knee just off the ground but don’t extend the leg to make the plank.

Advanced: Lift one leg just off the floor in plank position.

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