6 Basic Mat Exercises For A Beginner

Are you in desperate need to lose weight?

Being a mother means being very busy! With endless chores throughout the day, fitness takes a backseat. Though many of us want to attain the perfect body, the time constraint is a big factor that stops us from achieving that. It is not possible for everyone to hit the gym or join a fitness class. Most mothers who are working might want to come back to the family rather than leaving for the gym or a fitness class. However, if you are really intent on becoming a fitter version, you can work on a few mat exercises for beginner that you can do at home around your family. All you need are proper workout clothes, shoes, and a mat. I have listed below a few mat exercises for a beginner that can be done easily at home. It would just take half an hour out of your busy day.

1. Plank

When exercising on a mat, a plank is a perfect exercise for engaging your core muscles. The muscles that get worked through this exercise are the back, shoulders, and abs. It is similar to push-ups but unlike push up, here you have to hold a position for the maximum possible time. All that you have to do is lie face down with your legs extended. Your elbows should be bent and under your shoulders. Hands should be clasped. Your body should be parallel to the surface and in a straight line from head to toe. Try to hold the position for 30 seconds. The more your stamina builds, the more you can hold.

There are a few variations of this exercise, the most common being the one mentioned above. For this mat exercise to be effective it is necessary to do it correctly or else it wouldn’t provide any benefits even if you could hold it for long

Here is a short youtube video on how to do plank correctly

2. Bridge: One of the Effective Mat Exercises for Beginner

The muscles that get worked in this mat exercise are the gluteus. It also helps strengthen the hamstring. For this mat exercise, you have to lay down on your back. Keep your arms near your body with your palms down. Then push up the hips. Your entire body weight should be on your head, shoulders, and feet. The higher you go up, the higher would be the difficulty level. You will feel a burning sensation in your thigh area. This mat exercise will help you improve hip mobility and strengthen your lower back. It is very beneficial for everyone who spends a lot of their time sitting on a chair working.

here is a short youtube video on how to do a bridge exercise 

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3. Crunches

The muscles that get worked in this mat exercise are the abs. Lay down on your back bending your knee and your feet on the ground. Your feet should be hip-width apart. While holding the back of your neck with your hands, try to pull yourself up. You should lift your shoulders only a couple of inches from the floor. All the tension should be in your abdominal area. If you feel a lot of stretching in your neck then you are not doing it correctly. Though you are holding your neck up, the pressure should be on the abs. You can also hold yourself up for a few seconds before going down. This will increase the difficulty level.

Here is a short video on how to do a crunches workout for beginners

However, it is not advisable for a new mother to attempt this mat exercise as your uterus is still healing. It is said to wait for 4-6 months after delivery. If you are not a new mother, then you can easily do this exercise.

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4. Bird dog exercise

The muscles worked in this exercise are the abs, lower back, thighs, and butts. To do this exercise, kneel with your legs hip-width apart. Place your hands on the floor. Then while raising one hand up parallel to your body, raise the opposite leg parallel to your body. It’s very important to find a balance. Hold it for a few seconds and come back to the original position. Do a few repetitions on both sides. If you find it difficult to lift both the hands and legs at the same time, you can start by balancing on your hand and when you feel comfortable enough, lift your leg up as well. All the tension should be in the abdominal muscles. However, if you are suffering from back pain, it is advisable not to do this mat exercise.

here is a short video on how to do a bird dog exercise workout for beginner

5. Single-leg circles

This mat exercise engages the core muscles and strengthens the inner and outer thighs. Lay on your side resting your head in your hand. Rest the other hand on the floor. Your knees should be straight. Then raise your leg to your side 6 to 8 inches above the floor and make ten circles. Bring down your leg and do the same on your other side. You can also do a few repetitions on one side before moving on to the other side.

Here is a short video on single leg circles

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6. Leg Raises

Leg raises are very good for your core muscles. Lay on your back with your feet together. Now raise both your legs up all the way above the ground until your butt lifts. Then bring them down again a couple of inches above the floor. Then go up once again. You can start with 10 reps and then increase them as your stamina grows. This mat exercise is the most beneficial when you do them slowly.

If you do this exercise regularly, it will help in lowering the risk of back injuries while performing other exercises. Though the abdominal muscles are the main focus of this mat exercise, it does provide support to the back and strengthens it.

Find here a short youtube video on how to do leg raises.

The above are a few mat workouts for beginners that you can start. They are easy to do and are also very beneficial for strengthening the core which is very important for doing physical activities. Back pain is a major complaint of almost all moms and most of the above exercises help in eliminating it. Take it easy while starting in the beginning.  You can then increase the difficulty level gradually.

Try out these simple mat exercises for a beginner and let us know how do you feel in the comments below.  Hope you liked this article and don’t forget to share.