5 Core Exercises You Can Do With Just a Yoga Mat
                     5 Core Exercises You 
Can Do With Just A 
Yoga Mat
5 Core Exercises You Can 
Do With Just A Yoga Mat
Below are some ideas for the moves you can do on a 
yoga mat.
•Elbow plank with leg lift
•Figure four bridge
•Marching hip raise
•Modified V-up
•The hundred
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. 
Thanks