3 X 5 Rubber Mat Exercises

You don't need a lot of fancy equipment to get a good workout. Using a 3-by-5-foot rubber mat, you can work your core and upper and lower body and you can also do stretching exercises on it. You can use one for a yoga or Pilates workout, too. You may also use dumbbells and ankle weights for increased challenge.

  1. Upper Body

    • One of the most common upper body exercises performed on a mat is a push-up. These primarily work your chest, shoulders and triceps and also your midsection for stabilization. Start with a bent-knee push-up and progress gradually to a full push-up on your toes. Change your hand position to very wide or even close together to work your upper body in different ways.

      Lie on your stomach to hit the muscles of your upper and lower back. Perform an alternating limb lift, lifting one arm and the opposite leg for one rep. Take your arms out in a T-position and lift while squeezing your shoulder blades together.

    Core

    • Use a mat at home or in the gym to work the core. Here is a quick core workout that you don't need any other equipment to perform. Lie on your back with your knees bent, feet flat on the floor and hands behind your head. Crunch up and down for 15 to 20 reps. Next bring your knees into your chest and lift your hips off the floor. Lower back down, tapping your toes for 15 to 20 reverse crunches. Keep your feet up with your knees bent and lift your torso to prepare for the bicycle maneuver. Draw one knee in as the other leg extends and touch the bent knee with your opposite elbow for 20 reps. Finish off by rolling over and getting into a push-up position for a plank. Hold for 30 to 60 seconds.

    Lower Body

    • You can hit some of the muscles in your lower body while lying on the mat. Lie on your back with your knees bent and feet flat. Lift your hips while squeezing your glutes and lower back down to work your butt and hamstrings. Lie on your right side and lift your top leg up and down to work your abductors, or hips. Cross your top leg in front of the bottom leg, and raise your bottom leg up and down to work your inner thighs. Switch sides and repeat.

    Yoga, Pilates and Stretching

    • Classes such as yoga and mat-based Pilates require a mat. The padding of the mat makes the exercises comfortable to do. Both yoga and Pilates help tone the muscles and improve flexibility, among other things. A mat also makes stretching on the floor more comfortable. Stretch at least two or three times each week after exercise to maintain flexibility and prevent injury.