Mat Exercises

Mat exercises are great for beginners. They are relatively easy to do, but what’s more important is that working out on a mat relieves a great deal of strain on the spine and joints. Mat exercises for the butt promotes muscle endurance, stabilizes and strengthens the entire core.
An exercise mat is all you need to start your fitness routine!
Kneeling Kickbacks

Kneeling Kickbacks

This workout targets glutes and hamstrings.

Begin by positioning yourself on an exercise mat on all fours. Put your arms below your shoulders and your knees bent at a 90 degree angle. Raise one leg, maintaining that right angle in the knee. The foot should be elevated above your head and the thigh should be parallel to the floor.

The key to maximum result is to focus on flexing the glutes throughout the entire workout. Breathe out as you push your leg up and breathe in, when returning to the starting position.

Do 15 repetitions and then change sides, repeating the movement with the other leg. Work your way up to 3 sets of reps. Use ankle weights for added results.

All Four Knee Side Lifts

All Four Knee Side Lifts

This workout mainly targets your glutes and inner thighs.

Begin by positioning yourself on an exercise mat on all fours. Put your arms below your shoulders and bend your knees at a 90 degree angle. Keeping your left knee bent, lift your left leg to your left side. Make sure you maintain that right angle in the knee. Lower the knee to its starting position. Do 15 repetitions and then switch legs, repeating the movement.

Breathe out as you push your leg up and breathe in, when returning to the starting position.

Do 3 sets of 12 repetitions for each leg. Use ankle weights for added results.

Lying On Stomach Single Leg Raises

Lying On Stomach Single Leg Raises

This workout targets glutes and quads.

Begin by lying flat on your stomach and your elbows bent in front of you. Flex and slowly lift one leg, bending the knee at about 110 degrees. Return to starting position and repeat with the same leg. Inhale as you lift the leg and exhale as you lower it to the floor. Switch to the other leg.

Make sure you don’t raise your leg too high; a 30 degree angle is absolutely enough.

Do 2 sets of 10 repetitions for each leg. Use ankle weights for added results.

Straight Leg Body Arch

Straight Leg Body Arch

This exercise mostly targets glutes.

Begin with lying flat on your back, your arms supporting the back of your head and legs straight and together. Squeeze and slowly lift your butt, leaning onto your shoulder blades and heels, forming and arch. Hold the position for 2 seconds and then return to starting position.

Don’t raise your pelvis too high to avoid tension in your lower back. Exhale as you lift your body and inhale as you lower it back on the floor.

Do 3 sets of 10 repetitions.

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