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.

Exercise 1

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

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

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

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

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

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