The Mat 34

1. 1

   Hundred

   Supine curl

   Reps 100 pumps

   Muscles Rectus abdominis, hip flexors, quads, diaphragm

   “Hold an orange between chin and chest. Pump from the shoulder.”

   Breath In 5 / Out 5 · Focus Breath + stamina

2. 2

   Roll Up

   Supine to seated

   Reps 3-5 reps

   Muscles Transverse abdominis, rectus, hip flexors, spinal flexors

   “Peel up one vertebra at a time - no momentum.”

   Breath Exhale up / Inhale down · Focus Spinal articulation

3. 3

   Roll Over

   Supine, inverted

   Reps 3 each way

   Muscles Abdominals, spinal flexors, hamstrings, glutes

   “Legs overhead - balance on shoulder blades, never the neck.”

   Breath Exhale over / Inhale down · Focus Control + articulation

4. 4

   One Leg Circle

   Supine, one leg up

   Reps 5 each way, each leg

   Muscles Hip flexors, adductors, core stabilizers, quads

   “Draw a clean circle - the pelvis does not move.”

   Breath Inhale half / Exhale half · Focus Hip mobility + stability

5. 5

   Rolling Back

   Seated balance

   Reps 6-10 reps

   Muscles Abdominals, spinal flexors

   “Stay round like a ball. Roll to shoulders, never neck.”

   Breath Exhale back / Inhale up · Focus Balance + massage

6. 6

   One Leg Stretch

   Supine curl

   Reps 5-10 sets

   Muscles Rectus abdominis, obliques, hip flexors

   “Switch sharp and quick - only the legs move. Torso still.”

   Breath Exhale on switch · Focus Coordination

7. 7

   Double Leg Stretch

   Supine curl

   Reps 5-10 reps

   Muscles Rectus, transverse abdominis, hip flexors, quads

   “Reach arms and legs long - do not let the back arch.”

   Breath Inhale reach / Exhale hug in · Focus Powerhouse strength

8. 8

   Spine Stretch

   Seated, legs wide

   Reps 3-5 reps

   Muscles Spinal extensors, abdominals, hamstrings

   “Round up and over a big beach ball. Sit taller each rep.”

   Breath Exhale forward / Inhale stack up · Focus Spinal flexion + posture

9. 9

   Open Leg Rocker

   Seated balance

   Reps 6-8 reps

   Muscles Abdominals, hip flexors, spinal extensors

   “Initiate from low spine and scoop. Head never touches.”

   Breath Inhale back / Exhale up · Focus Balance + length

10. 10

    Corkscrew

    Supine, inverted

    Reps 3 each way

    Muscles Obliques, rectus abdominis, hip flexors

    “Legs glued together. Circle is drawn by the powerhouse.”

    Breath Inhale up / Exhale circle down · Focus Rotation + control

11. 11

    Saw

    Seated, legs wide

    Reps 3 each side

    Muscles Obliques, spinal rotators, hamstrings

    “Twist first, then saw - two separate actions.”

    Breath Exhale saw / Inhale return · Focus Twist + reach

12. 12

    Swan-Dive

    Prone

    Reps 3-5 rocks

    Muscles Spinal extensors, glutes, hamstrings, shoulders

    “Pubic bone heavy. One long arc - no collapse in middle.”

    Breath Inhale lift / Exhale rock · Focus Extension + flow

13. 13

    One Leg Kick

    Prone, on forearms

    Reps 5 each leg

    Muscles Hamstrings, glutes, spinal extensors

    “Pelvis imprinted and still - no rocking. Chest proud.”

    Breath Exhale kick-kick / Inhale extend · Focus Hamstring + stability

14. 14

    Double Leg Kick

    Prone

    Reps 3-4 sets

    Muscles Hamstrings, glutes, back extensors, shoulders

    “Kick 3x, then reach hands to feet as chest lifts.”

    Breath Inhale lift / Exhale lower · Focus Extension + opening

15. 15

    Neck Pull

    Supine to seated

    Reps 3-5 reps

    Muscles Abdominals, hip flexors, spinal flexors

    “Peel up with abs - never yank neck. Elbows stay wide.”

    Breath Exhale up / Exhale down · Focus Strength + articulation

16. 16

    Scissors

    Shoulder stand

    Reps 5 each leg

    Muscles Hip flexors, hamstrings, abdominals

    “Pelvis lifted and level as legs change. Reach bottom leg long.”

    Breath Exhale pulse-pulse / switch · Focus Length + control

17. 17

    Bicycle

    Shoulder stand

    Reps 5 cycles each way

    Muscles Hip flexors, hamstrings, glutes, core

    “Pelvis never wobbles. Big, slow circles beat small, fast.”

    Breath Breathe steadily · Focus Coordination inverted

18. 18

    Shoulder Bridge

    Supine bridge

    Reps 3 each leg

    Muscles Glutes, hamstrings, spinal extensors

    “Peel spine up. Ribcage closed - no arch as leg moves.”

    Breath Exhale lift / Inhale lower leg · Focus Glute + articulation

19. 19

    Spine Twist

    Seated, arms in T

    Reps 3 each side

    Muscles Obliques, spinal rotators, spinal extensors

    “Twist from waist - pelvis keeps facing forward.”

    Breath Exhale twist-twist / Inhale center · Focus Rotation + height

20. 20

    Jack Knife

    Supine, inverted

    Reps 3-5 reps

    Muscles Abdominals, hip flexors, spinal flexors

    “Legs reach for ceiling, not wall behind. Own Roll Over first.”

    Breath Exhale lift / Inhale down slowly · Focus Power + control

21. 21

    Side Kick

    Side-lying

    Reps 5-10 each side

    Muscles Glute medius, obliques, hip flexors & extensors

    “Stack hips. Kick from hip - torso stays still.”

    Breath Inhale back / Exhale forward · Focus Hip strength + stability

22. 22

    Teaser

    Supine to V-sit

    Reps 3 reps

    Muscles Rectus, transverse abdominis, hip flexors, quads

    “Tailbone to heels, pubic bone to nose. No jerking up.”

    Breath Exhale up / Exhale down · Focus Full powerhouse

23. 23

    Hip Twist

    Seated, arms back

    Reps 3 each way

    Muscles Obliques, rectus, hip flexors, shoulders

    “Torso tall and still while legs draw the circle.”

    Breath Inhale up / Exhale circle down · Focus Rotation + support

24. 24

    Swimming

    Prone

    Reps 4 breath cycles

    Muscles Spinal extensors, glutes, shoulders, core

    “Flutter opposite arm and leg - small and quick.”

    Breath In 5 / Out 5 · Focus Extension + coordination

25. 25

    Leg Pull Front

    Plank

    Reps 3 each leg

    Muscles Core, glutes, shoulders, quads

    “One long line - lift leg, pelvis stays level.”

    Breath Inhale lift / Exhale lower · Focus Plank stability

26. 26

    Leg Pull Back

    Reverse plank

    Reps 3 each leg

    Muscles Glutes, hamstrings, triceps, shoulders

    “Lift hips in one line. Do not let head drop back.”

    Breath Inhale lift leg / Exhale lower · Focus Posterior chain

27. 27

    Side Kick Kneeling

    Kneeling, side support

    Reps 5 each side

    Muscles Glute medius, obliques, core, shoulders

    “Hip over kneeling knee. Kick is big; body is silent.”

    Breath Inhale back / Exhale forward · Focus Balance + hip power

28. 28

    Side Bend

    Seated to side arc

    Reps 3 each side

    Muscles Obliques, glute medius, shoulders, adductors

    “Between two panes of glass - lift hips into a rainbow.”

    Breath Inhale lift / Exhale lower · Focus Lateral strength

29. 29

    Boomerang

    Seated / roll over

    Reps 4-6 reps

    Muscles Abdominals, hip flexors, spinal flexors & extensors

    “Own Teaser + Roll Over first. Switch cross at top.”

    Breath Exhale roll / Inhale balance · Focus Flow + mastery

30. 30

    Seal

    Seated balance

    Reps 6-10 reps

    Muscles Abdominals, spinal flexors, adductors

    “Stay in C-curve. Clap-clap-clap, top and bottom.”

    Breath Inhale back / Exhale up · Focus Play + control

31. 31

    Crab

    Seated, tight ball

    Reps 3-5 reps

    Muscles Abdominals, spinal flexors, hip flexors

    “Scoop does the rolling, not the head. Switch cross at back.”

    Breath Inhale forward / Exhale back · Focus Deep flexion + control

32. 32

    Rocking

    Prone bow

    Reps 3-5 rocks

    Muscles Spinal extensors, glutes, quads, shoulders

    “Press ankles into hands to make the bow. One arc.”

    Breath Inhale lift / Breathe as you rock · Focus Extension strength

33. 33

    Control Balance

    Shoulder stand

    Reps 3 each leg

    Muscles Core, hip flexors, hamstrings, shoulders

    “Starts like Scissors - balance is the difference.”

    Breath Exhale switch legs · Focus Balance inverted

34. 34

    Push Up

    Standing to plank

    Reps 3 sets of 3-5

    Muscles Triceps, chest, shoulders, core

    “Four steps out, four back. Elbows hug ribs - tricep press.”

    Breath Inhale bend / Exhale press · Focus Finish strong

Exam trap, flagged: this is the Return to Life order and nothing else. Many modern lists insert later additions after #7 and quietly reach 35–37 exercises, or reshuffle the finish. If a list does that, it is not this order.