Top 5 Yoga Mat Exercises for Full-Body Strength

Updated January 2026

Yoga mat exercises are an excellent way to build full-body strength from the comfort of your home. Not only do they enhance flexibility and balance, but they also help tone and strengthen your muscles. Below, we’ve compiled the top 5 yoga mat exercises that can give you a comprehensive workout while being easy to follow.

1. Plank to Downward Dog

Description: This dynamic movement engages your core, shoulders, and legs.

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds to 1 minute
• Calories Burned: Approximately 5-8 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: Yoga mat

Instructions:

1. Start in a plank position with your hands directly under your shoulders.
2. Shift your hips back and upward into Downward Dog.
3. Return to plank and repeat.

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2. Warrior II

Description: This pose strengthens the legs and core while improving balance.

• Reps: Hold for 30 seconds on each side
• Sets: 3
• Duration: 1.5 minutes total
• Calories Burned: Approximately 4-6 per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions:

1. Stand with your feet wide apart.
2. Turn your right foot out 90 degrees and bend your right knee.
3. Extend your arms parallel to the floor and gaze over your front hand.

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3. Bridge Pose

Description: This exercise targets the glutes, hamstrings, and lower back.

• Reps: 15-20
• Sets: 3
• Duration: 1 minute
• Calories Burned: Approximately 3-5 per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions:

1. Lie on your back with knees bent and feet flat on the mat.
2. Lift your hips toward the ceiling while squeezing your glutes.
3. Hold for a few seconds before lowering back down.

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4. Side Plank

Description: A fantastic way to work on your obliques and overall core stability.

• Reps: Hold for 20-30 seconds on each side
• Sets: 3
• Duration: 2 minutes total
• Calories Burned: Approximately 4-7 per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions:

1. Start in a plank position.
2. Shift your weight to one hand and rotate your body, stacking your feet.
3. Raise your top arm towards the ceiling and hold.

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5. Cat-Cow Stretch

Description: This movement is excellent for spinal flexibility and core engagement.

• Reps: 10-15
• Sets: 3
• Duration: 1 minute
• Calories Burned: Approximately 3-4 per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions:

1. Start on all fours with your wrists under your shoulders and knees under your hips.
2. Inhale as you arch your back (Cow) and exhale as you round it (Cat).

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Summary Table of Yoga Mat Exercises

| Exercise | Reps | Sets | Duration | Calories Burned (approx.) | Difficulty Level | Equipment Needed | |---------------------|---------------|------|--------------|---------------------------|------------------|------------------| | Plank to Downward Dog | 10-15 | 3 | 30s - 1m | 5-8 | Beginner-Intermediate | Yoga mat | | Warrior II | Hold 30s each side | 3 | 1.5m total | 4-6 | Beginner | Yoga mat | | Bridge Pose | 15-20 | 3 | 1m | 3-5 | Beginner | Yoga mat | | Side Plank | Hold 20-30s each side | 3 | 2m total | 4-7 | Intermediate | Yoga mat | | Cat-Cow Stretch | 10-15 | 3 | 1m | 3-4 | Beginner | Yoga mat |

Incorporating these yoga mat exercises into your routine will not only enhance your full-body strength but also improve your overall fitness levels. For personalized guidance and an affordable training experience, consider HipTrain. With live 1-on-1 video personal training sessions, flexible scheduling, and certified trainers, you can achieve your fitness goals without breaking the bank. Plus, HipTrain is HSA/FSA approved for eligible expenses!