Over Sixteen Exercises With Just A Mat.

You might think I'd be mentioning abdominal exercises here but not a single one has been mentioned except for the mountain climber.

Since most people think of crunches when they pull out a mat, abdominals have been deliberately excluded to accommodate some of the other exercises you are probably unaware of, that should work on all other body parts including the abdomen.

There's no excuse anymore, you can always do these exercises at home to stay fit:

1. The Push Up Variations: You can do the push up and it's many variations with just a mat. The pull up will build your chest, triceps and shoulders. Some of the variations include the basic push up, the diamond push up and half push up. You can do the incline or decline push up but that would require a step or box. You can learn to do the one arm push up by using a box/step too. The basic push up has been demonstrated in a tutorial video attached to this post. Please keep your abdominal locked in while at this. 
2. Mountain Climber Variations: The mountain climber and its variations, such as the front and side mountain climber pulls are effective on the following muscles/muscle groups: chest, arms,core,obliques, shoulder and butt. Do 3 sets of 30 reps.
3. Donkey Kick: The donkey kick as demonstrated in tutorial video would work on your butt and hamstrings. Do 3 sets of 30 reps.  
4. Hip Bridge:You can compliment your donkey kick efforts by doing the hip bridge which also works on your butt and hamstrings. Do 3 sets of 10 reps.
5. Hamstring Curls And It’s Variations: There are two variations demonstrated in the video. The one leg hamstring curl and the two leg hamstring curl. You should do up to 30 reps for each set and 3 sets altogether. As the name implies, this would tighten your hamstrings.  
6. Glute Lifts: This would work on your butt, hamstrings and thighs. Do 3 sets of 10 reps each. 
7. Leg Extensions: This would also work on your butt and hamstrings. Do 3 sets of 10 reps. 
8. Flutter Kicks: Flutter kicks also work on your butt and Hamstrings. Do 3 Sets of 10 reps. 
9. Leg Lift Variations: The leg lift variations include the front and side leg lifts. To do the side leg lift you would have to lie on your side with elbow under shoulder while you raise your leg upward at a 45 degree angle. The side leg lift works on your outer thighs. To do the front leg lift you'd have to sit up straight and raise each leg upward as high as you can. This works on frontal thighs. Do 3 sets of 10 reps for each variation. 
10. Side Leg Kick: To do the side leg kick, you'd have to lie on your side, same way you'd do your side leg lift but this time you kick forward. This works on your outer thighs. Do 3 sets of 10 reps.
11. Reverse Bridge Dips: The reverse bridge dips works on your triceps,chest and shoulders. Lie in reverse bridge position with arms behind you  and release your body towards the floor by bending your your arms so your triceps carry your weight. Do 3 sets of 10 reps.
12. Reverse Bridge Leg Raise Variations: To do the reverse bridge leg raise, lie in reverse bridge position but rather than lower your body, raise your legs upward or towards the side. This are the two variations that exist. Rather than just build your thighs, this workout would also work on your triceps and lower abdomen (v-lines).

There you have it, over sixteen exercises when you count the variations which have all been demonstrated in the tutorial video attached to this post. All exercises combined, works on all muscle groups. Certainly, you wouldn't be able to do all sixteen of them in one session, so you have options to pick from especially on the lower body part.