6 bodyweight exercises you can do with a towel

6 bodyweight exercises you can do with a towel

Karl Tafra

If you’ve had enough of your usual exercise routine, grab a towel and challenge yourself with some spicy moves. A towel acts as extra resistance when you push hard to keep it on the ground during exercises. And make no mistake, a towel will really increase the intensity of your workout.

It does the same thing as ab sliders, but in case you don’t have one handy, a towel will do. In addition, you clean your floors a little.

Back slit

Start in a standing position with your feet hip-width apart. Step onto the towel with your right leg and slide the towel backward into a split, bending both knees. Exhale and slide the towel back to the starting position, squeezing the hamstrings and inner thighs. Repeat 12-15 times and do the same on the other side.

Keep your core engaged and your back straight throughout the exercise. Make sure your front knee doesn’t collapse and keep it straight out in front of you. Don’t forget to breathe.

side slit

Start in a standing position with your feet hip-width apart. Step onto the towel with your right leg and face the right side. Inhale and slide the towel to the right, bending your left knee and sitting on your side lunge. Exhale and slide the towel toward the center, using the strength of your inner thighs. Inhale and glide, exhale and glide.

Keep your core engaged throughout the exercise and don’t compromise your form. Repeat 12 to 15 times on each leg.

Round legs

Start in a standing position with your feet hip-width apart. Step onto the towel with your right leg and place your hands on your hips. Activate your abdominal muscles and lift your navel. Open your chest, lift your chin and relax your shoulders. Inhale and slide the towel directly in front of you, sweeping the leg to the right and back, making a semi-circle. Exhale and round it forward.

Keep your thighs engaged the entire time and make sure your left leg is strong and stable. You can choose to keep your left leg straight and really work your inner thighs or bend it slightly and feel the exercise in your left glute as well.

Do 10 rounds before switching to the other leg.

abdominal roller

This ab roller features an extra wide design for added stability and is made of a soft material that is suitable for all floor types, including hardwood and carpet.

knee pads

Begin in a plank pose, with your legs extended and your core active. Keep your hips in the same line and try to keep them from lifting or falling. Step onto the towel and begin to bring it back towards your abdomen, bending your knees and tucking them in.

Keep your core engaged and use the power of your abs to slide the towel down without lifting your hips too much. Do 15 to 20 knee tucks and relax. Repeat twice if you’re up for it.

abdominal sliders

The unique hexagonal design provides a better surface and better grip.

Runner’s Lunge Sweep

Begin in a plank pose, with your legs extended and hips aligned. Push the floor away from you and feel the space between your shoulder blades expand. Step onto the towel with your right leg and on your inhale, slide the towel toward your right shoulder, entering a slightly wider runner’s lunge on the outside of your right hand. Exhale and return the towel to the plank position.

Repeat 12 to 15 times, then do the same on the left leg. This is a great exercise for increasing your range of motion and improving mobility in your hips, so really focus on getting your foot as close to your hands as possible.

Hamstring Curls

Start in a lying position with your feet on the towel and your knees bent. Raise your hips and slowly slide your feet down, so that your legs are almost fully extended. Inhale and slide the towel towards your sitting bones, trying to keep your hips elevated. Exhale and extend, inhale and bring the towel back.

This is one of the most difficult exercises you can do with a towel, so don’t be discouraged if it doesn’t work the first time. Aim for 10 reps, but if you can even muster five, that’s great to start with.

If that seems really impossible, keep your hips on the floor and just try to get the towel as close to your sit bones as possible by contracting your hamstrings.


Sometimes the best workouts happen when you get creative. Try these exercises the next time you’re bored with your workouts and if you have a phone with you, check out some of these awesome fitness apps.


#bodyweight #exercises #towel

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