Simple Mat Exercises to do from Home 🧘🏼‍♀️🏡

 Simple mat exercises to do from home 🧘🏼‍♀️🏡

The Hundreds: Lie on your back, legs lifted to the tabletop. Lift your head, neck, and shoulders. Extend your arms beside your body, floating above the mat. Pump your arms up and down in little pulses while inhaling for five counts and exhaling for five. Repeat for ten breaths.

Single-Leg Stretch: From the same tabletop position, extend your right leg at a 45-degree angle and hug your left knee to your chest. Switch legs and move with control. Maintain a tight core and relaxed shoulders.

Roll-Up: Lie flat, arms extended overhead. Gently peel your spine off the mat, one vertebra at a time, stretching forward over your toes. Reverse the movement to return. This classic motion enhances core control and spinal articulation.

Leg Circles: Lie on your back and raise one leg toward the ceiling. Circle your leg outward, downward, and around without rotating your hips. Keep your motions slow and steady. Switch legs after five to eight reps.

Plank: Start in a forearm or full plank position, keeping your head and heels straight. Engage your core, press with your hands or forearms, and hold for 30 seconds or more.

Bridge: Lie on your back, knees bent, feet flat. Slowly elevate your hips, squeezing your glutes and activating your hamstrings. Hold at the top and roll down slowly. A fantastic move for your lower back and glutes. If you want to add a little extra spice, place two weights on your hip creases or use a resistance band.

Saw: Sit tall, legs extended, arms outstretched to the sides. Rotate your torso to the right and extend your left hand towards your right foot. Return to the centre and repeat on the opposite side. This movement improves spinal mobility.

Swimming: Lie on your stomach, arms and legs extended. Lift your arms, chest, and legs slightly, then flutter the opposite arm and leg in a controlled motion.   This movement strengthens the entire posterior chain.

Side-Lying Leg Lifts: Lie on one side with your body in a straight line. Lift the top leg carefully while keeping the hips stacked. Lower with control. This exercise is great for hip stability and outer thigh strength.

Spine Stretch Forward: Sit with your legs extended and feet flexed. Inhale to sit upright, then exhale to reach forward, curving the spine over the legs. Imagine articulating your spine like a string of pearls.