Do you want to tone your legs, buttocks and / or abdomen but do not have time to go to the gym every day? You can do your routines at home! You only need a small space and a fitness mat. Not sure where to start? Let’s look at 8 easy mat exercises you can do at home and how to choose the best mat to train at home .
Fitness mats: buying guide
In your home fitness kit you cannot miss a good mat. It is one of the most versatile cheap gym equipment, since it allows us to perform all the floor exercises without slipping or hurting our support points. And it is for any type of exercise: toning, stretching, or even practicing yoga at home .
The mat, collected once we have finished our toning exercise session with a mat , hardly takes up space, and we can take it with us on any trip.
How do you find the perfect home exercise mat?
Options to buy a mat for exercise at home there are many: there are very basic gym mats, mats for school gymnasium, among others. But the one that is most recommended for its resistance, composition and fixation on the floor during exercise are the specific fitness mats .
With these, you make sure that after a few uses it is still like the first day: flexible, soft and with all its characteristics at 100%. The cheaper models have a very short life cycle, so they are not worth using. Now, what qualities must it fulfill if we want to do exercises with a mat at home ?
The material with which it is made
If you are going to buy a fitness mat, make sure it is of quality, with materials that absorb sweat, that it can be washed and that it is non-slip.
The thickness and weight of the mat itself
As with a good mattress, a mat that is too thin can cause series of muscle aches in your back. Always check if your home exercise mat is at least 10mm thick.
As for the weight, it must be as light as possible , in such a way that it makes it easier for us to handle it on a day-to-day basis.
Its longitude
In this regard, we must assess two elements: our own height, and the nature of the exercises that we are going to do with the fitness mat. Avoid falling short for both items.
The best offers we have found to buy fitness mats
The 8 best mat exercises you can do comfortably at home
Mat exercises to tone the abdomen
Abdominal plank
The abdominal planks are one of the most effective exercises if you want to tone and strengthen the abdomen and torso area . And you don’t need to go to the gym to do them! If you have a mat you can do your ironing routine at home.
The best thing about this type of exercise is that it allows you to activate each of the muscles involved in the movement, so that in addition to the abdomen, you work your shoulders and buttocks.
To do it correctly, make a line with the body, without forcing the lower back. Place your hands and elbows in line with your shoulders , lower your head (so as not to strain your neck) and focus on holding and breathing. Push from your feet and notice how you activate your quadriceps as you contract your abdominal muscles and glutes .
Leg raises
With this exercise the lower abdominals are mainly worked. Yes, those where stubborn fat accumulates. Lie down on the mat and place your hands under your buttocks, palms down.
Perform lifts slowly, feeling each of the muscles, and avoiding bending your knees. When you reach the peak, try to hold the position for a few minutes before returning to the starting position.
Exercises to tone the chest at home
Push-ups
Push-ups are one of the best exercises if you are looking to tone your chest muscles and have a plump chest. Use the mat as a support to avoid slipping on the floor of the house.
Put yourself in plank mode and make gentle descents using force with your arms, until they are placed in a position of ninety degrees.
Dumbbell press
Lie down on the mat and grab the dumbbells. Try to keep your pecs as open as possible and begin the dumbbell rise. You will notice how the arms, the pecs and also the abs come into action.
Back pain? These exercises will relieve you and prevent new episodes
Lumbar on the floor
Lying on the floor, face down on the mat, put your arms along your body. Breathe in and breathe out as you raise your torso and legs simultaneously. Then return to the normal position.
Perform the movements gently and you will avoid back discomfort, in addition to relieving the lower back.
Arm / leg raises
In the same posture, with the arms forward and the body slightly elevated, inhale and when exhaling, perform a simultaneous lifting movement with opposite arm and legs . You don’t need to go up much both; well executed movements prevail here even if they have less amplitude.
The best exercises with a mat to tone your legs and buttocks
Kick
Get on your knees on the mat. In this exercise it is very important that it is non-slip , since otherwise, our own inertia can cause us to fall or slip.
With your arms straining, raise your straight leg as high as you can . Perform sets varying the leg and the lifting direction. In this way you will also work the waist.
Stride
For this exercise, also known as a split , we activate quadriceps, glutes, hamstrings, and calves . Stand up, and step one leg forward until you reach a squatting position. The other leg should be as parallel to the ground as possible , and the bent leg should be at a right angle to the ground. It is very important that the entire back is straight. Hold the position for a few seconds and return to the starting position.
For all these exercises, plan short series of 8 to 10 repetitions at the beginning , and when you gain confidence, increase the difficulty with more intensity and more series.
