Rolled yoga mat workout

Do you know that a simple rolled yoga mat can be used as a form of resistance and a tool to define your body into the best shape ever?

For years now, rolled yoga mats have been used to add variations in the workout. The rolled yoga mat engages the core muscles of the body and helps in adding various toning and cardio exercises to your routine workout. Today, Bangalore-based body transformation expert, Wanitha Ashok helps us review this out-of-the-box Rolled Yoga Mat Workout.

The key body parts that the Rolled Yoga Mat Workout targets: It can be used to strengthen all the muscles in the lower body and the upper body. It's a great workout for the core, butt, inner and outer thigh, quads, hams, calves, back, shoulders and abs. You can tone the muscles, increase the muscle mass, bone density and additionally boost your metabolism too.

Advantages of the Rolled Yoga Mat Workout.
The yoga mat makes a very inviting piece of equipment due to its texture and vibrant colours. A great motivating tool to exercise with, a yoga mat is cost-effective and can be stacked away in a corner and when rolled out doubles up to work out differently. The soft base of a yoga mat, unlike other equipment, helps in performing many exercises without feeling uncomfortable; example standing ham curls with the rolled mat behind the leg etc. It can also be used to work on balance, perception and coordination exercises. One can workout in the comfort of their house using the rolled yoga mat.

How is it different from other workouts? The mat challenges the exerciser differently due to its structure, as no other equipment is designed this way. Since it's made from a pliable material the chances of injury are few and most exercise will engage the core during execution of the workout.

Performing exercises with rolled yoga mat: Roll a yoga mat tightly and secure it with a thin cord before beginning the workout.

For cardio and strength training -
Hold the mat with both the hands at the ends firmly, but not tightly. As you walk, raise your hands forward, overhead and to your sides alternately for eight times each. To strengthen the wrist and work on the mobility of the wrists, you can tilt the mat to the right and left or in a criss-cross way. Aim at 10-15 minutes if you are a beginner and people with good fitness levels can opt for 30 minutes, trying to move the hands in different ROM (range of motions) and directions. Make sure not to use momentum, as the muscles do not get engaged in the workout and also injury chances are high.

Isolated strength exercises can be performed using the rolled mat -
Various strength exercises can be done using a rolled yoga mat such as front raises, over head raises, obliques, dead lifts, standing leg curls, ab crunches and side lifts extra. Beginners can perform 10 reps with each exercise on alternate days and intermediate exercisers can perform 8x 3 sets. Remember to stretch the muscles that you worked.

Who should be performing the Rolled Yoga Mat Workout?
Any exerciser who wants to add variation to their workout and challenge their body differently and get experimental can try this workout and experience a whole lot of benefits. We would strongly suggest that people, who are aiming to get fit in 2012 and have recently started exercising, can opt for the umpteen benefits of this exercise routine. The exercises work from a basic to intermediate level and are suitable for all ages and fitness levels.

Similar Threads: