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10 Exercises for a Toned Body That Require Nothing but a Mat

Many of us may find it difficult to start exercising and keep fit, mainly because it requires us to go to a gym or buy expensive workout equipment. But here’s some good news: there are many effective exercises that can get you closer to your dream body right at home. In fact, as long as you have a mat and the will to become a bit healthier and stronger, you can reach your goals.

Here at Bright Side, we want to offer you this full-body workout plan that can help you stay toned while saving money on gym memberships and sports equipment.

Exercise 1

This exercise is aimed at flexing and extending your spine and improving your posture.

  • Start on the mat, on your hands and knees, with your hands right under your shoulders and knees right under your hips.
  • Move your pelvis forward and tuck in your tailbone, creating an arch in your spine.
  • Move your pelvis down, causing your tailbone to stick up. This movement will help tone your abdominal area.
  • Repeat steps 1 and 2 several times.

Watch this video to see how the exercise is done.

Exercise 2

This exercise will help you tone the upper part of your body, and it’s called a “press up combo.”

  • Like in the previous exercise, start on the mat, on your hands and knees, with your hands placed right under your shoulders and your knees placed under your hips.
  • Slightly lower down the upper part of your body and stretch your right arm to the left under your chest.
  • Lift up your upper body into the initial position, then lower it down again while stretching your right arm to the right.
  • Switch arms and repeat the exercise for several times on each side.

Watch this video to see how the exercise is done.

Exercise 3

Here’s a nice leg extension combo:

  • Start on the mat on your hands and knees.
  • Lift your right leg so that it’s parallel with the rest of your body.
  • Bend your right leg at the knee as shown in the picture above and then relax your leg and put it back down.
  • Repeat the exercises several times for each leg.

Watch this video to see how the exercise is done.

Exercise 4

This plank leg sweep is aimed at strengthening your arms and legs.

  • Start on the mat on your hands and toes.
  • Bend your left leg at the knee and move it to the right, under your body.
  • Sweep the bent leg to the left.
  • Repeat the exercise several times for both legs.

Watch this video to find out how the exercise is done.

Exercise 5

Try this reverse plank to tone your whole body.

  • Start on the mat in the reverse plank position with your core tightened, as shown in the picture above.
  • Step out with your left leg and then step back in.
  • Repeat this exercise several times for each leg.

Watch this video to see how the exercise is done.

Exercise 6

This exercise will strengthen your legs, abs, and upper part of the body.

  • Sit on the mat with your back straight and reach out your arms.
  • Slightly turn the upper part of your body to the left and touch the floor with your left elbow.
  • Lift your arm and reach out to the initial position.
  • Repeat the exercise several times for each side.

Watch this video to see how the exercise is done.

Exercise 7

Here’s another core-strengthening exercise.

  • Kneel on the mat with your forearms touching the floor.
  • Go up with your back straight, your abs and buttocks tightened, and your arms stretched out in front of you.
  • Come back down. Repeat the exercise several times.

Watch this video to see how the exercise is done.

Exercise 8

This bridge exercise involves leg lifting and tones the lower part of your body.

  • Start on the mat in a bridge position.
  • Lift your legs with your knees bent, one by one.
  • Repeat the exercise several times for each leg.

Watch this video to see how the exercise is done.

Exercise 9

This exercise can help you work out your thigh muscles.

  • Lie on the mat with both legs straight up and your arms stretched out on either side.
  • Open your legs as wide as you can and then lift them back up.
  • Repeat the exercise several times.

Watch this video to see how the exercise is done.

Exercise 10

This exercise is a modified version of the previous one.

  • Lie on the mat and keep your legs in the open position.
  • Reach out for your right leg with your left hand, as is shown in the picture above.
  • Switch sides and reach out for your left leg with your right arm.
  • Repeat the exercise several times for each side.

Watch this video to see how the exercise is done.

Safety precautions

Home exercises like these can be an effective way to tone your body and burn excess fat. However, make sure that the exercises you’re performing are safe. If you have any medical conditions, consult your doctor before you start working out.

Do you exercise at home? Which of these exercises would you like to try during your home workout? Tell us in the comments!