While exercise mats may not be strictly necessary to work out, they can certainly make your workout more comfortable and enjoyable. Aside from providing a protective layer between you and the dirt, mud and water other exercises may have brought in on their shoes, exercise mats also cushion your vertebrae, knees, elbows and shoulders from the floor, keep you from slipping and protect you from abrasion on rough-textured flooring.
Crunches
An exercise mat is guaranteed to make all variations of the crunch more comfortable. Even a thin layer of padding is sufficient to protect your vertebrae from painful contact with the ground. To do crunches on an exercise mat lie on your back, knees bent and feet flat on the floor. Squeeze your abs, lifting your shoulders and upper back slightly off the floor as you bring your ribs down toward your pelvis.
Push-ups
An exercise mat is especially useful if you do push-ups on your knuckles to prevent wrist pain. The mat provides the cushioned surface that your knuckles lack, making you less likely to end your workout looking like you've been punching walls.
To do knuckle push-ups on an exercise mat, place your fists on the mat in line with and slightly wider than your shoulders. Your wrists should be straight, palms facing back toward your feet. Lower your chest down to elbow height, then extend both arms to press your body back up to the starting position.
Quadruped
The quadruped, also known as the bird-dog or alternating arm and leg extensions, is a gentle core stability exercise done on your hands and knees. The exercise mat cushions your joints and protects you from slipping.
To do quadrupeds on a mat position yourself on your hands and knees, hands directly beneath your shoulders and knees directly beneath your hips. Squeeze your abs to keep your torso stable, hips and shoulders level, as you lift your right arm and left leg slightly off the mat. As you get stronger you can extend your right arm and left leg in line with your body, parallel to the floor. Don't forget to do an equal number of repetitions on both sides.
Back Extensions
Back extensions are another floor exercise made immeasurably more comfortable by using an exercise mat, since you have to lie flat on your stomach. To do back extensions lie prone, then gently squeeze your back muscles, lifting your torso slightly off the mat.
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