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Strength-Training Exercises with Mat



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Mat Bridge, Supine, Leg Extension
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

until shoulders, hips and knees are aligned. Then extend one leg. Shortly keep position. Return and repeat. Continue with opposite side. read more

rated:  
(3 user ratings)
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views: 34779

Mat Twist, Lying
target muscles: Obliques    type: auxiliary

to lower legs to one side until thighs touch floor. Twist to other side. Repeat. read more

rated:  
(3 user ratings)
comments
views
views: 28958

Mat Push-up, Close
target muscles: Triceps Brachii    type: basic

to lower body toward floor until elbows are flexed right-angled. Keep elbows close to body. Return, keep arms slightly flexed. Repeat. read more

rated:  
(2 user ratings)
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views
views: 27050

Mat Push-up
target muscles: Pectoralis Major, Sternal    type: basic

to lower body toward floor until elbows are flexed right-angled. Return, keep arms slightly flexed. Repeat read more

rated:  
(2 user ratings)
comments
views
views: 32012

Mat Hip Extension, Quadruped
target muscles: Gluteus Maximus    type: auxiliary

and knee to kick free leg back until thigh is parallel to floor or higher. Keep leg slightly flexed. Return and repeat. Continue with opposite side. read more

rated:  
(2 user ratings)
comments
views
views: 34810

Mat Leg Raise, Push-up Position
target muscles: Gluteus Maximus    type: auxiliary

leg off floor as high as possible. Return. Repeat with opposite leg. read more

rated:  
(1 user rating)
comments
views
views: 20184

Mat Elbow Pushdown, Supine
target muscles: Back, General    type: basic

and rear shoulders and push elbows "into floor" to try to lift back slightly off mat. Simulteneously lift hips. Return and repeat. read more

rated:  
(3 user ratings)
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views
views: 22513

Mat Hip Raise, Supine, One Leg
target muscles: Hamstrings,  Gluteus Maximus    type: auxiliary

until far knee, hips and shoulders are aligned. Return, keep hips off foor and repeat. Continue with opposite side. read more

rated:  
(2 user ratings)
comments
views
views: 24956

Mat Leg Extension, Supine
target muscles: Quadriceps    type: auxiliary

leg, keep knee in position. Return and repeat. Continue with opposite side. read more

rated:  
(1 user rating)
comments
views
views: 17144

Mat Crunch, Side
target muscles: Obliques    type: auxiliary

twist waist to raise upper body to one side. Keep lumbar spine on mat. Return and repeat. read more

rated:  
(1 user rating)
comments
views
views: 19658

Mat Hip Raise, Lateral
target muscles: Obliques    type: auxiliary

Return until body is slightly arched. Repeat. read more

rated:  
(4 user ratings)
comments
views
views: 30148

Mat Plank
target muscles: Erector Spinae    type: auxiliary

off floor hips unti body is slightly bent. Keep legs straight. Maintain position as long as possible. read more

rated:  
(3 user ratings)
comments
views
views: 44159

Mat Chinnies
target muscles: Obliques    type: auxiliary

spine in direction of either leg. Let opposite elbow travel toward knee while pulling thigh toward head until elbow reaches knee. Return while twisting to other side. Repeat. read more

rated:  
(3 user ratings)
comments
views
views: 31042

Mat Push-up, One Arm
target muscles: Pectoralis Major, Sternal    type: auxiliary

lower body toward floor until elbows are flexed right-angled. Return, keep arm slightly flexed. Repeat. read more

rated:  
(2 user ratings)
comments
views
views: 16917

Mat Push-up, Diamond
target muscles: Triceps Brachii    type: basic

until chest is just above floor. Keep body straight. Return, keep arms slightly flexed. Repeat. read more

rated:  
(3 user ratings)
comments
views
views: 27009

Mat Plank, Side, Leg Raise
target muscles: Obliques    type: auxiliary

extend upper leg as far as possible. Simultaneously extend upper arm over head. Keep position. Return. Continue with opposite side. read more

rated:  
(3 user ratings)
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views
views: 26072

Mat Hip Extension, Prone, One Leg
target muscles: Gluteus Maximus    type: auxiliary

to raise flexed knee as high as possible. Return and repeat. Continue with opposite side. read more

rated:  
(1 user rating)
comments
views
views: 17579

Mat Crunch Up
target muscles: Rectus Abdominis    type: auxiliary

to raise torso and, slightly, hip. Return until shoulder blades reach floor. Repeat. read more

rated:  
(3 user ratings)
comments
views
views: 22789

Mat Russian Twist, Seated
target muscles: Obliques    type: auxiliary

from side to side. Keep hips in stable position and let head follow motion. read more

rated:  
(3 user ratings)
comments
views
views: 22810

Mat Body Raise, Prone
target muscles: Erector Spinae    type: auxiliary

lift torso, legs and arms. Return and repeat. read more

rated:  
(3 user ratings)
comments
views
views: 25489

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