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5 Tibetian Rites
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.
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rated:
(2 user ratings)
0 comments
views: 340
Mat
Twist, Lying
target muscles:
Obliques
type
: auxiliary
to lower legs to one side until thighs touch floor. Twist to other side. Repeat.
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rated:
(2 user ratings)
0 comments
views: 473
Mat
Push-up, Close Grip
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.
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rated:
(1 user rating)
0 comments
views: 371
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.
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rated:
(1 user rating)
0 comments
views: 370
Mat
Leg Extension, Supine
target muscles:
Quadriceps
type
: auxiliary
leg, keep knee in position. Return and repeat. Continue with opposite side.
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rated:
(1 user rating)
0 comments
views: 203
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.
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rated:
(1 user rating)
0 comments
views: 366
Mat
Russian Twist, Seated
target muscles:
Obliques
type
: auxiliary
from side to side. Keep hips in stable position and let head follow motion.
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rated:
(1 user rating)
0 comments
views: 332
Mat
Hip Raise, Lateral
target muscles:
Obliques
type
: auxiliary
Return until body is slightly arched. Repeat.
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rated:
(1 user rating)
0 comments
views: 471
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.
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rated:
(2 user ratings)
0 comments
views: 280
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
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rated:
(1 user rating)
0 comments
views: 460
Mat
Crunch Up
target muscles:
Rectus Abdominis
type
: auxiliary
to raise torso and, slightly, hip. Return until shoulder blades reach floor. Repeat.
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rated:
(3 user ratings)
0 comments
views: 367
Mat
Leg Raise, Push-up Position
target muscles:
Gluteus Maximus
type
: auxiliary
leg off floor as high as possible. Return. Repeat with opposite leg.
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rated:
(0 user ratings)
0 comments
views: 239
Mat
Tibetian Rite #4
target muscles:
Gluteus Maximus
type
: auxiliary
backward and simultaneously raise body. Let hips travel forward until knees are flexed right-angled. Keep arms straight. Tense all muscles. Relax, return and repeat.
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rated:
(0 user ratings)
0 comments
views: 437
Mat
Feet Flexion, Extension
target muscles:
Tibialis Anterior
,
Gastrocnemius
type
: auxiliary
ankles. Repeat.
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rated:
(0 user ratings)
0 comments
views: 236
Mat
Shoulder Raise, Prone
target muscles:
Back, General
type
: auxiliary
off floor by flexing upper back and shoulders. Keep head low. Return and repeat.
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rated:
(0 user ratings)
0 comments
views: 242
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.
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rated:
(0 user ratings)
0 comments
views: 383
Mat
Side Bend, Lateral, Leg Raise
target muscles:
Obliques
type
: auxiliary
and raise legs as high as possible. Return and repeat.
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rated:
(1 user rating)
0 comments
views: 241
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.
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rated:
(0 user ratings)
0 comments
views: 249
Mat
Hip Raise, Supine
target muscles:
Rectus Abdominis
type
: auxiliary
lift hips off mat. Keep knees above hips. Return and repeat.
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rated:
(0 user ratings)
0 comments
views: 378
Mat
Crunch
target muscles:
Rectus Abdominis
type
: basic
raise upper body. Keep lumbar spine on mat. Return and repeat.
read more
rated:
(0 user ratings)
0 comments
views: 353
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