Exercise mat

Mobility equipment

This tool provides support or helps gentle movement. Move slowly and keep pressure tolerable. Do not bounce or force a stretch.

Exercises with this equipment

90/90 hip rotation
Glutes, Hip flexors
How to do this exercise: 90/90 hip rotationSetup · movement · load
GlutesHip flexors
1. Set your position
  Sit with both knees bent roughly at right angles, one leg in front and the other to the side.
2. Make the movement
  Sit tall and hinge gently over the front leg; then change sides under control, using hand support if needed.
3. Breathe and control the pace
  Breathe steadily, move slowly and seek only a gentle stretch. Do not bounce during holds; switch sides for one-sided exercises.
Watch out for
Do not force your knees toward the floor.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Bird dog
Abs, Lower back
How to do this exercise: Bird dogSetup · movement · load
AbsLower back
1. Set your position
  Place hands below shoulders and knees below hips, back in a neutral position.
2. Make the movement
  Reach opposite arm and leg away, pause briefly and return. Switch sides.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not rotate your pelvis or lift the leg so high that your back arches.
Understanding the load
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Cat-cow
Lower back, Abs
How to do this exercise: Cat-cowSetup · movement · load
Lower backAbs
1. Set your position
  Place hands under shoulders and knees under hips.
2. Make the movement
  With your breath slowly alternate gentle rounding and arching without forcing end range.
3. Breathe and control the pace
  Breathe steadily, move slowly and seek only a gentle stretch. Do not bounce during holds; switch sides for one-sided exercises.
Watch out for
Do not throw your head back or move through pain.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Child's pose
Lats, Lower back
How to do this exercise: Child's poseSetup · movement · load
LatsLower back
1. Set your position
  Kneel on a mat with knees at a comfortable width.
2. Make the movement
  Move hips toward heels and reach arms forward, breathing steadily. Support forehead or hips if needed.
3. Breathe and control the pace
  Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Watch out for
Do not force hips toward heels if knees hurt.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Cobra stretch
Abs, Hip flexors
How to do this exercise: Cobra stretchSetup · movement · load
AbsHip flexors
1. Set your position
  Lie face down with palms beside your chest and pelvis on the mat.
2. Make the movement
  Gently lift your chest, using hands only as needed, with shoulders away from ears.
3. Breathe and control the pace
  Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Watch out for
Do not force a large backbend; reduce range if you feel lower-back pressure.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dead bug
Abs
How to do this exercise: Dead bugSetup · movement · load
Abs
1. Set your position
  Lie on your back with arms raised and knees bent above hips. Keep ribs settled and abdomen braced.
2. Make the movement
  Slowly reach opposite arm and leg away only as far as you can without arching your back. Return and switch sides.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not reach so far that your back lifts and you lose control.
Understanding the load
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Downward-facing dog
Hamstrings, Calves
How to do this exercise: Downward-facing dogSetup · movement · load
HamstringsCalves
1. Set your position
  From hands and feet, lift hips backward and upward; knees may stay bent.
2. Make the movement
  Lengthen your back and gently direct heels toward the floor without needing to reach it.
3. Breathe and control the pace
  Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Watch out for
Do not force straight knees at the expense of rounding your back.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Figure-four glute stretch
Glutes
How to do this exercise: Figure-four glute stretchSetup · movement · load
Glutes
1. Set your position
  Lie on your back and place one ankle on the opposite thigh above the knee.
2. Make the movement
  Draw the supporting thigh toward your chest until you feel a gentle glute stretch. Switch sides.
3. Breathe and control the pace
  Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Watch out for
Do not push directly on the crossed knee.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Glute bridge
Glutes
How to do this exercise: Glute bridgeSetup · movement · load
Glutes
1. Set your position
  Lie on your back on a mat, bend knees and place feet hip-width apart. Keep arms by your sides and begin without added weight.
2. Make the movement
  Push through your whole feet and raise your pelvis until torso and thighs roughly align. Lower slowly; do not arch your lower back at the top.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not lift by arching your lower back or let your heels leave the floor.
Understanding the load
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Kneeling ankle mobility
Calves
How to do this exercise: Kneeling ankle mobilitySetup · movement · load
Calves
1. Set your position
  For the stretch face a wall with one foot behind; for mobility half-kneel with the other foot in front.
2. Make the movement
  Keep the heel down. For the stretch keep the rear knee straight; for mobility guide the front knee gently over the toes. Switch sides.
3. Breathe and control the pace
  Breathe steadily, move slowly and seek only a gentle stretch. Do not bounce during holds; switch sides for one-sided exercises.
Watch out for
Do not lift your heel or collapse your foot inward.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Kneeling hip flexor stretch
Hip flexors
How to do this exercise: Kneeling hip flexor stretchSetup · movement · load
Hip flexors
1. Set your position
  Half-kneel with the other foot in front and your torso upright.
2. Make the movement
  Gently tuck your pelvis and move it forward until you feel a mild stretch in the front of the rear hip. Switch sides.
3. Breathe and control the pace
  Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Watch out for
Do not replace the movement with a large lower-back arch.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Pigeon pose
Glutes, Hip flexors
How to do this exercise: Pigeon poseSetup · movement · load
GlutesHip flexors
1. Set your position
  From all fours bring one bent knee forward and extend the other leg back. Place a block under the front hip if support is needed.
2. Make the movement
  Keep the pelvis supported and gently hinge forward. If the knee feels pressure use a lying figure-four stretch instead.
3. Breathe and control the pace
  Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Watch out for
Do not force the angle of the front shin or stretch through knee pain.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Plank
Abs
How to do this exercise: PlankSetup · movement · load
Abs
1. Set your position
  For planks place forearms below shoulders; for side planks use one forearm and the sides of your feet. Knees down is easier.
2. Make the movement
  Raise hips and hold your body in one line. Breathe steadily and stop the hold when you can no longer keep position.
3. Breathe and control the pace
  Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Watch out for
Do not let the pelvis sag or hold your breath.
Understanding the load
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Side plank
Obliques
How to do this exercise: Side plankSetup · movement · load
Obliques
1. Set your position
  For planks place forearms below shoulders; for side planks use one forearm and the sides of your feet. Knees down is easier.
2. Make the movement
  Raise hips and hold your body in one line. Breathe steadily and stop the hold when you can no longer keep position.
3. Breathe and control the pace
  Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Watch out for
Do not let the pelvis sag or hold your breath.
Understanding the load
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Supine hamstring stretch with strap
Hamstrings
How to do this exercise: Supine hamstring stretch with strapSetup · movement · load
Hamstrings
1. Set your position
  Lie on your back with a strap around one foot; the knee may remain softly bent.
2. Make the movement
  Raise the leg slowly until you feel a gentle hamstring stretch. Hold and switch sides.
3. Breathe and control the pace
  Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Watch out for
Do not force the leg upward or lift the pelvis.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Supine spinal twist
Lower back, Obliques
How to do this exercise: Supine spinal twistSetup · movement · load
Lower backObliques
1. Set your position
  Lie on your back, bend knees and open arms to the sides.
2. Make the movement
  Slowly let knees move to one side within a comfortable range, return and switch sides.
3. Breathe and control the pace
  Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Watch out for
Do not force knees toward the floor with your hand.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Thread the needle
Upper back
How to do this exercise: Thread the needleSetup · movement · load
Upper back
1. Set your position
  Start on all fours with hands under shoulders and knees under hips.
2. Make the movement
  Thread one arm beneath the other, gently bring the shoulder toward the mat and return. Switch sides.
3. Breathe and control the pace
  Breathe steadily, move slowly and seek only a gentle stretch. Do not bounce during holds; switch sides for one-sided exercises.
Watch out for
Do not load your neck or force the range.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
World's greatest stretch
Hip flexors, Glutes
How to do this exercise: World's greatest stretchSetup · movement · load
Hip flexorsGlutes
1. Set your position
  Take a long lunge with hands beside the front foot; the rear knee may rest on the mat.
2. Make the movement
  Gently rotate your chest toward the front leg and raise that arm. Return and switch sides.
3. Breathe and control the pace
  Breathe steadily, move slowly and seek only a gentle stretch. Do not bounce during holds; switch sides for one-sided exercises.
Watch out for
Do not force lower-back rotation or stretch into groin pain.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.