Top 7 Yoga Mat Exercises for Full-Body Toning

Home workouts have become increasingly popular, especially for those looking to stay fit without the hassle of going to a gym. Yoga mat exercises are a fantastic way to achieve full-body toning while also improving flexibility and strength. Updated January 2026, here are the top 7 yoga mat exercises that you can easily incorporate into your routine.

1. Plank to Downward Dog

Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes
Equipment Needed: Yoga mat

Instructions:

1. Start in a plank position.
2. Push back into Downward Dog, keeping your hips high.
3. Return to plank.
4. Repeat for 30 seconds.

Workout Table:

| Exercise | Sets | Duration | |--------------------|------|-----------| | Plank to Downward Dog | 3 | 30 seconds |

2. Warrior II Pose with Dumbbells

Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes
Equipment Needed: Yoga mat, light dumbbells

Instructions:

1. Stand with feet wide apart, arms extended.
2. Bend your front knee, keeping the back leg straight.
3. Hold dumbbells in each hand.
4. Hold for 30 seconds on each side.

Workout Table:

| Exercise | Sets | Duration | |----------------------|------|-----------| | Warrior II Pose | 3 | 30 seconds each side |

3. Bridge Pose

Difficulty Level: Beginner
Calories Burned: Approximately 100-150 per 30 minutes
Equipment Needed: Yoga mat

Instructions:

1. Lie on your back with knees bent and feet flat.
2. Lift your hips towards the ceiling.
3. Hold for 30 seconds, then lower.

Workout Table:

| Exercise | Sets | Duration | |----------------|------|-----------| | Bridge Pose | 3 | 30 seconds |

4. Side Plank

Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes
Equipment Needed: Yoga mat

Instructions:

1. Lie on your side, supporting your body with one arm.
2. Lift your hips and hold the position.
3. Switch sides after 30 seconds.

Workout Table:

| Exercise | Sets | Duration | |--------------|------|-----------| | Side Plank | 3 | 30 seconds each side |

5. Cat-Cow Stretch

Difficulty Level: Beginner
Calories Burned: Approximately 50-100 per 30 minutes
Equipment Needed: Yoga mat

Instructions:

1. Start on all fours.
2. Arch your back (cat) and then dip it (cow).
3. Repeat for 1 minute.

Workout Table:

| Exercise | Sets | Duration | |-----------------|------|-----------| | Cat-Cow Stretch | 3 | 1 minute |

6. Bicycle Crunches

Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes
Equipment Needed: Yoga mat

Instructions:

1. Lie on your back, lift your legs, and alternate touching knees to opposite elbows.
2. Continue for 30 seconds.

Workout Table:

| Exercise | Sets | Duration | |-------------------|------|-----------| | Bicycle Crunches | 3 | 30 seconds |

7. Child’s Pose with Side Stretch

Difficulty Level: Beginner
Calories Burned: Approximately 50-100 per 30 minutes
Equipment Needed: Yoga mat

Instructions:

1. Kneel on the mat and sit back on your heels.
2. Extend your arms forward and then lean to one side.
3. Hold for 30 seconds and switch sides.

Workout Table:

| Exercise | Sets | Duration | |------------------------|------|-----------| | Child’s Pose with Side Stretch | 3 | 30 seconds each side |

Conclusion

Incorporating these yoga mat exercises into your home workout routine can help you achieve full-body toning effectively. Each exercise is designed to target multiple muscle groups while enhancing your strength and flexibility.

For those looking for personalized guidance, consider trying HipTrain. With affordable live 1-on-1 video personal training, you can work with certified trainers who will tailor workouts to meet your needs. Plus, our services are HSA/FSA approved for eligible expenses, making it a budget-friendly option for busy professionals.