Abdominal exercises on a mat are designed to help strengthen your upper and lower abdominal muscles as well as the rest of your core muscles. While some abdominal exercises can be performed on balance balls and other alternative devices, traditional abdominal exercises are performed on the ground or on a mat.
Crunches
Crunches are a basic abdominal exercise designed to strengthen both your lower and upper abdominal muscles. To perform a crunch, lie down on a mat with your back flat and knees bent. With your feet flat on the floor, place both of your hands behind your neck. Tighten your abdominal muscles, lifting up and off of the ground until your upper torso is at a 45-degree angle to the ground. Slowly lower yourself back down, repeating 10 times or until fatigued.
Pilates Abdominal Exercises
Pilates exercises are designed to help strengthen your abdominal muscles as well as improve your balance and flexibility. Pilates exercises range from leg lifts to leg extensions. To perform a double leg lift, lie on your back with arms behind your neck and your legs extended. From this position, tighten your core muscles and lift both of your legs up and off of the ground. Continue to lift until they are at a 45-degree angle. Hold for several seconds before relaxing.
Resistance-band Exercises
Resistance-band exercises are a low-impact way to strengthen your abdominal muscles. To perform a resistance-band rowboat, sit on the ground with your legs extended and arms at your sides. Grab a resistance band, wrapping it around the bottoms of your feet while holding each end with one hand. With your knees slightly bent and back straight, pull your arms back while keeping your back straight, pulling until your arms are extended backwards at a 45-degree angle. Repeat this motion until fatigued.
Isometric Ab Exercises
Isometric abdominal exercises are designed to help you strengthen your abdominal wall without straining other muscles in your body. To perform a plank, lie on the ground with your legs extended and forearms at chest level. Push up onto your forearms, balancing on your toes as you do so. Hold this position for 30 seconds, keeping your back parallel to the ground as you do so. As you improve, increase the amount of time you are holding this position.
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