The thickness of your exercise mat provides a cushion for your elbows, knees, hips and spine. The texture on your exercise mat gives you traction, which prevents you from slipping during your workout. Exercises for your hips, butt and abdominals such as hip raises and sit-ups are commonly performed on an exercise mat.
Pointing Dog
You can work your abs, back, butt and hips with a mat exercise called the pointing dog. Kneel on your exercise mat. Place your legs hip distance apart and hands shoulder width apart, fingers facing forward. Contract your core muscles as you lift the opposite arm and leg, parallel to the floor. Lift one limb at a time if you need to develop your balance. Return your limbs to the exercise mat and complete one repetition.
Glute Bridge Stretch
Tone and stretch your back, butt, hips, and thighs with a hip raising exercise called the glute bridge stretch. Sit in the middle of your exercise mat and lay down on your back. Bend your knees and place your feet hip distance apart, feet flat on the floor. Exhale as you hug one knee to your chest with both hands. Press your remaining foot into the exercise mat as you raise your hips until your torso forms a straight line from your knees to the base of your shoulder blades. Inhale as you first lower your hips back to the exercise mat and then your foot. Repeat on the other side to complete one repetition.
Side Plank for Beginners
Use this hip raising exercise for beginners to target your abs, butt and hips called the side plank. Place your exercise mat on the floor and lay down on your left side. Bend your knees to a comfortable position and stack your right leg on top of your left leg. Raise your hips off the mat so your torso forms a straight line from your knees to the top of your head, your left forearm remains flat on the exercise mat. Slowly lower yourself back to the exercise mat to complete one repetition.
Bridge Pose
Perform an advanced exercise called the bridge pose -- or backbend -- from Hatha yoga to strengthen your entire body. Lay down on your exercise mat on your back. Bend your knees, with your heels as close to your sitting bones as possible and feet hip-distance apart, flat on the exercise mat. Bend your elbows and reach behind you to place your hands on the exercise mat by your ears with your fingers pointing toward your feet. Exhale as you press into the exercise mat with your hands and feet to lift your entire body off the exercise mat by raising your hips and arching your back. Hold this position for up to eight breaths and slowly return your body to the mat to complete one repetition.
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