What are some fitness exercises on the yoga mat?

Everyone knows about yoga, which is a relatively slow sport. In today's society, this sport is becoming more and more popular, especially among women. Many women will buy yoga mats and do yoga at home. In fact, yoga mats have many uses. Even men who don't do yoga can do fitness exercises on yoga mats. Here are some simple and easy-to-learn exercises.

Fitness moves on the yoga mat:

1. Abdominal curl

Find a stool at home and sit on it in a standard sitting posture. First, keep your waist straight. Grasp the edge of the stool with both hands and make sure you can hold on tightly. Then use your arms to lift your body until you leave the stool. Bend your waist and pull your lower body upward. After your hips leave the stool, keep the abdomen curled up. The time should be enough for you to support yourself. You can adjust the time according to your current condition. Repeat 5 sets. Each set should be done until you can't hold on. Also, the time for each set should be decreasing.

2. One hundred

This movement may be interesting. First, lie on the floor, lift your legs up, about 120 degrees to the ground, lift your upper body up and do sit-ups. After your upper body reaches the highest point, maintain the posture, stretch your arms parallel to the floor, and start swinging your arms up and down, counting the number of swings until you reach 100. Then lie on the floor and continue to do this movement once. During the movement, you must keep breathing evenly and adjust your breathing at all times, otherwise you will most likely not be able to hold on.

3. Diagonal

Kneel on the floor and slowly bend your body downward, stretch your arms and support them on the floor, slowly lift the arms and legs on the diagonal, and keep the rest of the posture unchanged. After lifting, hold the posture for 5 seconds or longer and then slowly return to the initial posture. Continue this movement on the other diagonal, and complete this movement 20 times by crossing the two diagonals.

4. Half squat twist

Stand on the floor with your legs shoulder-width apart to keep your body from swaying back and forth during the rotation. Put your fists together and raise them until they are as high as your shoulders. Then squat down with your knees bent 90 degrees. Turn your body to the left as much as possible. After the rotation is completed, turn back and stand up while turning. Repeat the movement on the other side, alternating between the two sides 30 times. This movement is very useful for exercising the muscles on both sides of the abdomen and should not be ignored.

5. Get up

Getting up doesn't mean getting up from the floor like usual! First, find a towel and lie on the floor. Curl up your legs and place the towel under one foot. Grasp both ends of the towel with both hands, straighten the leg wrapped with the towel upwards, keep your upper body flat on the floor, hold the towel with both hands and climb up little by little, keep your waist strong, climb to the highest point and then climb down little by little, return to the initial movement and repeat 10 times. Remember to climb slowly and keep the muscles in your waist tight.

6. Ballet Twist

The movements are of a certain degree of difficulty, but you will become more and more proficient at them with constant practice. Lie on the floor with your legs straight and your upper body lifted up to a 45-degree angle with the floor. Use your abdominal strength to maintain this posture. Place your fingertips together on top of your head and twist your upper body to the side. Support one hand on the floor and keep the other hand in position as it twists with your body. When you are done, return to the initial position and continue to perform the movement on the other side. Complete 10 times on both sides alternately, then take a break and continue to do another set.

7. Single Leg Stretch

Similarly, lie on the floor, lift your upper body slightly, curl one leg towards you and hold it with both hands, keep the other leg lifted up and straight, curl up the other leg, repeat this action 10 times, rest after completing one set, repeat this action 3 sets. After finishing, your abdomen will be extremely uncomfortable, but it’s worth it to build abdominal muscles, so I hope everyone can stick to it.