Laying down flat on your stomach or back is not the only way to exercise on a mat [1]! Whether it's convenience or injury that has you looking for exercises [2] you can do while sitting [3], we've found five exercises to flatten your stomach, tone your thighs and shoulders, and improve your posture in just five minutes!
Seated Arm Circles
- Target Muscles: Shoulders, core
- Start in the seated position sitting up nice and tall, with your arms stretched out into a T.
- Reaching through your fingertips, keeping your arms nice and long, begin to make small circles rotating from your shoulder joint.
- Repeat for 30 seconds, then reverse directions.
Saw
- Target Muscles: Obliques, hamstrings, lower back
- Start in the seated position with your legs wide and your arms stretched out into a T.
- Reach your right hand toward your left foot, and slowly return to starting position.
- Continue slow and controlled for 1 minute, alternating sides.
Seated Leg Pulse
- Target Muscles: Quadriceps, core
- Start in the seated position with your legs extended out in front.
- Sitting up nice and tall with minimal weight on your hands, pick your right leg up off the ground, flex your foot, and begin pulsing.
- Continue to pulse for 30 seconds and switch legs.
Partial Roll Downs
- Target Muscles: Core, lower back, shoulders
- Start in the seated position with your legs extended out in front and your arms nice and long.
- Take a deep inhale as you tuck in and roll down partway into the mat.
- Pause and exhale as you return to starting position.
- Continue slow and controlled for 1 minute as you breathe through the exercise.
Side Taps
- Target Muscles: Obliques
- Start in the seated position with your knees bent and your feet flat.
- Lean back slightly, and keeping your arms close to your body, begin to rotate side to side as you breathe.
- Focus on your core muscles, using your stomach to help you rotate.
- Continue slow and controlled for 1 minute.