5 Best Mat Workouts for Women To Get a Lean Waistline | XpertsReviews.com

Mat Pilates is a great way to work each layer of your abdominal muscles. The best part? All you need is a mat and your weight to enjoy it! This form of exercise stimulates your body while being gentle on the joints, making it a suitable choice for women of any fitness level. So we’ve rounded up the five best mat workouts for women to get a slim, sculpted waist. Get ready to get strong, defined abs and obliques!

Before we dive in, let’s break down the abdominal muscles. “The transversus abdominis (TA) is the deepest muscle layer that provides stability and acts as an internal corset supporting the trunk,” explains Lisa OrthPilates coordinator and certified personal trainer at Highland Park for Life (St. Paul, Minnesota). “The obliques help rotate and laterally bend the spine, contributing to the hourglass shape. The rectus abdominis, also known as the “six-pack,” is the layer closest to the Strengthening all of these muscles contributes to a balanced, flat waistline and a supportive core.

Now that you know the layers of your abs, let’s explore the five best floor mat workouts for women to get a slim waistline.

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1. Roll

“[In the roll up, the] The rectus abdominis and obliques allow you to lift your torso off the ground and bring it back with control,” explains Orth.

How to do it:

1. Lie on your back with your legs extended and your arms above your head.
2. Tilt your chin as you begin to curl or “roll” your body into a seated position. Your spine should curve into a C shape and your arms should be near your ears as you roll.
3. Use control to get back down to the ground.
4. Perform 8 repetitions.

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2. Oblique twist

“[In this exercise, the] the obliques rotate the spine, while the TA stabilizes the pelvis as the legs extend,” says Orth.

How to do it:

1. Start lying flat on your back with your knees bent and legs raised in a tabletop position.
2. Place your hands on the back of your head, lifting your upper body off the floor.
3. Extend your left leg while rotating your upper body toward your bent right knee.
4. Return to the center and continue alternating sides.
5. Perform 10 reps per side (20 total).

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3. Turn around

The roll over focuses on the lower abdominals to start the movement by scooping up your pelvis.

How to do it:

1. Start lying on your back with your legs extended diagonally and your arms at your sides.
2. Bend at your hips, extending your feet toward the sky.
3. Continue rolling your pelvis and spine off the floor, as if in a reverse straightening motion, bringing your feet overhead. Be careful not to get in the neck.
4. Reverse the movement to return to the starting position.
5. Perform 8 repetitions.

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4. Obliques go back

How to do it:6254a4d1642c605c54bf1cab17d50f1e

1. Sit with your knees bent and your feet on the floor.
2. Extend your arms above your knees.
3. Spread your pelvis as you step back halfway while rotating your upper body to your right, extending your right arm behind you.
4. Return to center and complete the movement on the other side.
5. Perform 5 reps on each side (10 total alternating).

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5. Trailer

How to do it:

1. Lie on your back with your legs extended diagonally and your arms overhead.
2. Reach both arms toward the sky and roll your torso upward to form a “V” with your body.
3. Lower your spine while keeping your legs stable and off the ground.
4. Perform 5 repetitions.

Alexa Mellardo