Floor mat exercises for beginners are simple to do workouts but they are highly effective, if done in the correct way. These exercises can be done from home as the main requirement for these exercises is an open space and mat. These exercises help women to workout their whole body and lose fat from difficult areas. These exercises help beginners to slowly get acquainted towards different styles of exercising and help them lose weight slowly and steadily. These exercises help in building endurance, core strength, flexibility along with fat loss effectively.
Here Are 6 Beginners Floor Mat Exercises For Whole Body Workout and Fat Loss:
1. Figure Four Bridge
This exercise helps in working out the back, thighs and core muscles. Fat is also targeted in the waist area. For this exercise, start by lying down on your back. Keep your knees bent. Your feet shall be flat on the floor.
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Keep your heels just a few inches distance from the butt. Now, you need to cross your right ankle just over the left knee. Your arms should be spread out in a V shape. They need to be just next to your body. Your palms shall be facing up. You will steadily press through your right heel. You will lift your hips from the mat. Wait for 3-4 seconds and slowly place your hips on the mat. Repeat at least 10 times.
Beginners lunges are comparatively easy. This workout helps in working out the abs, calves, glutes, quads and also the hamstring muscles. Start the lunge by keeping your back straight. Your shoulders will be back. Your chin shall be up.Step one leg forward and slowly lower your hips. At this point both the knees shall be bent at 90-degree angle. Your knee will not touch the mat. You need to ensure a good balance just before you are moving into a lunge. Pause in this position for a few seconds and get back to the original position. Alternate with your other leg. Keep adding weights as you feel comfortable so that your body does not get used to the movements. Beginners should do slow repetitions so that maximum workout potential can be achieved. Your core muscles should be engaged and tension maintained in the abdominals.
3. Russian Twist With Weight
You will hold the ends of the dumbbell with your hands. Sit down on the mat comfortably. Your feet shall be flat on the mat. Your knees will be bent. You shall hold your arms straight out and just in front of the chest. Your palms shall be together. Slowly, lean a bit backward to make your torso at least 45-degree angle to the mat. You need to brace your core and then rotate your body towards the right. Rotate as much as you can. This shall help in working out your waist and hip muscles. You can get back to the starting position again. Repeat at least 10 times on each side.
4. Crab Extension
To this workout, you will start in a reverse tabletop posture. Your feet shall be firmly on the mat. Your knees will be bent. The wrists shall be just below the shoulders.
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Your fingers will be pointing away from the body. You need to push through the heels. Lift up your hips in the air. You need to reach your right arm up and above. Hold on in this position. Lower down and get back to the starting position. You need to alternate your sides with every repetition. This is an easy workout for the whole body. Repeat at least 12 times.
5. McGill Curl-up
Start by lying down on the mat in a face-up position. Your right leg shall be straight and completely flat on the floor. Your left knee has to be bent. Keep your left foot flat. Now, position the palms on the mat, just below the arch of the lower back. You shouldn’t be flattening the back in this position. You need to raise your head and move your shoulders off from the floor. You shouldn’t be bending your lower back. Stay in this position for at least 8 seconds. You need to breathe in deeply as you are paused. This will be one repetition. You need to complete at least 12 repetitions on your leg and then move to the other leg.
6. Rainbow Down Dog
Start in a comfortable down position. You need to shift your weight to your left. You need to extend your right leg towards the right. Your foot shall be pointed. Now, slowly lift up your right leg, up and above.
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You will be creating a semi-circle. You need to lower down to a diagonal just behind the left leg. You can retrace a circle with a right foot. This shall be one repetition. You need to do at least 10 repetitions.