8 Beach Mat Workout Moves


Reverse Plank

A- Place your hands underneath your shoulders, with your fingers pointing towards your buttocks. Drive your hips toward the ceiling until your body forms a straight line from your ankles to your shoulders.

Activate your core and glutes to hold the position for 60 seconds.

B- Lift and lower one leg at a time, keeping your hips up.

Plie Squat with Calf Raise

A– In a wide stance and your toes pointing outwards. Bend your knees, push your butt back and lower down into a squat, keeping your knees in line with your toes and your back upright.

B- Remain in a squat position, lift and lower your heels off the floor.

Hip Rotation

Start in a side plank, keep your shoulders, hips and ankle in one line. Rotate your hips inwards, reaching out with your hands, then return.

Plank to Butt Lift

Create a straight line from your head to toe in a plank position. Lift and lower one leg, lengthening and squeezing your buttocks. Keep your core engaged.

Hip Clams

On all-4s, lift  and bend one leg to the side, keeping your knee in line with your hip.

Draw your legs back in. Focus on not allowing the alignment of the body to be disrupted with leg movement.

Dive-in Pushups

Start in an inverted V position. Bend your elbows as you lower down, push forward leading with your chest like a dive bomber. Press back through your hands to full arm extension and repeat.

Courtesy Lung to Side Kick

Cross your leg back as you lunge, keep your front knee over your ankle, and keep your toes pointing in the same direction as your knees. Kick out as you stand up, keep your back aligned.


In a seated V position, lower your legs and torso together, then return. Be sure to keep your head and shoulders off the floor and your lower back pressed into the mat.

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