5 Core Exercises You Can Do With Just a Yoga Mat

5 Core Exercises You Can Do With Just a Yoga Mat

Believe it or not, you don’t need to do sit ups to strengthen your core — in fact, all you need is your sweet Sugarmat.  

Here are some ideas for the moves you can do:

Elbow plank with leg lift

Start in a forearm plank position. With your elbows underneath your shoulders, extend your legs with toes on the ground. Lift your right foot till it aligns with your back. Remain in this pose for five seconds and then bring your leg back to the ground. Repeat with the left foot. 

Figure four bridge

Lie down on your back with knees bent and feet flat on the ground. Lift your right ankle and place it over your left thigh. Let your arms rest on either side with palms facing upwards. After that, push your left foot to lift your glutes off the floor. From your shoulders to the knees, your body should create a straight line. Remain in this position and then return to the starting position. After a few repetitions, switch sides. 

Marching hip raise

To begin, take the bridge pose with your glutes lifted off the ground. Now, bring your knee directly above your hip as if you are walking. Repeat alternatively for as long as you can. Your glutes must remain off the ground and your feet and shoulder blades on the floor. You can use a yoga bolster under your back to alter the exercise. 

Modified V-up

Lie down on your back. Lift your legs and torso off the floor with your fingertips towards your feet and your knees towards your chest. Your abs will have a contraction feeling. Slowly return to the starting position to complete one rep.

The hundred

Start in a lying down position. Lift your head and shoulder blades off the ground with your legs raised to a 45-degree angle with the ground. Pump your arms up and down with your focus on your breathing. Complete 100 reps. 

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