As a sport, gymnastics has been around for over 2,000 years. In the beginning, gymnastics was a broad term used by the Greeks to encompass a variety of physical exercises in a competitive setting. For example, boxing, running, and wrestling were originally included in a group with gymnasts. Eventually, many of these other disciplines were filtered out, and gymnastics became a more pure form of what people practice today.

Of the four events in today's gymnastics for woman (Vault, Uneven Bars, Balance Beam, and Floor Routine) only tumbling and a form of vaulting were done originally. Tumbling has roots in places like ancient China, Crete, and Egypt. It wasn't until the late 1700s that Johann Christoph Friedrich Guts Muths modernized gymnastics into something that would be recognized as such today. Eventually, Friedrich Ludwig Jahn came along and further developed modern gymnastics, incorporating the parallel bars into gymnastics feats. And in 1896 the first truly open international Olympic gymnastics event occurred, one that started the tradition of gymnastics that we have today.

Since that time, competitive gymnastics is an incredible sport and includes gymnastics tumbling mats, gymnastics cheese mats (or gymnastics wedges), and a plethora of other pieces of training equipment. While it can be daunting to understand what the best types of gymnastics tumbling mats or other equipment are for home use or gym use, there are some things you can do to ensure safe gymnastics practice while at home.

Practicing Gymnastics Safely at Home

Though it isn't necessary for all types of home training, a gymnastics tumbling mat is usually recommended for students who want to train at home. Gymnastics tumbling mats are recommended for a few reasons, first is of course for safety. Having a mat will help cushion falls and help gymnasts practice in an environment similar to how they are learning at the gym. In addition to safety, the biggest advantage is consistency. When gymnasts learn moves in a training facility, they are on gymnastics tumbling mats and tracks and other equipment. Being able to practice on similar equipment at home will give the same consistent feel to a gymnast.

However even if a gymnast doesn't have a gymnastics tumbling mat to use at home, there are still plenty of exercises that can be done at home to help improve gymnastic skills.

Sprinting:

Getting better at sprinting will help both with the vault and the floor routine of a gymnast. Sprints are an excellent exercise to practice because they can be done almost anywhere and only require a good pair of running shoes. In addition, sprints help improve the cardiovascular health of a gymnast, which helps with overall fitness and endurance.

Pull-ups:

Being a gymnast requires upper and lower body strength, endurance, and power. Pull up bars can usually be purchased for $20 or $30 and fit in almost any doorway. Having the ability to both hang from a pull up bar and perform pull ups can help a gymnast prepare for the parallel and uneven bars, and the increase in arm strength will also help with beam and vaulting.

Handstands and Variations:

Being able to do handstands is an important part gymnastics at any level. Being able to perform handstands and maintain excellent form is very important. The great thing about handstands is that they are even easier to practice than sprints! All you need is a little bit of space and an even surface to practice on. Gymnasts that are brand new can even practice handstands against a wall to help build strength in the arms and shoulders. No gymnastics tumbling mats necessary for this one!

Splits and Other Flexibility Exercises: Just like handstands, performing the splits and other flexibility exercises requires no equipment and only a small amount of space. Being flexible is important to increase the ability of a gymnast and to keep gymnasts injury free.

Regardless of what your goals are as a gymnast, having some home equipment can help you break into that next level. However if you don't currently have access to home equipment, be creative and work with what you have. Consistent practice of the five activities mentioned above can help improve your gymnastics skills immensely and maximize the time you put in at the gym.

Foam flooring and mats are commonly used in businesses, schools, gyms, and even homes. But despite their popularity, there are a lot of misconceptions regarding this type of floor surface. So today, we're going to take a look at a few misconceptions and the truth behind them.

Foam flooring is too expensive. As far as reasonably priced flooring goes, foam floor mats are a great option. Foam flooring offers not only a low upfront cost, but it's cost-effective -- this surface is durable and can be used in creative ways to develop colorful patterns if you desire. The durability, flexibility, and low maintenance make it worth the cost.

There is only one use for foam flooring. Many people believe foam flooring is only used for fitness. And while it's true that foam carpet tiles and mats, along with gymnastics wedges, are often used in the 180,000 fitness clubs around the world, there are several other uses. Foam interlocking floor mats are great for schools, sensory rooms, and even work settings as well.

All foam flooring is anti-fatigue. While it's true that foam flooring does provide cushioning, foam can vary in density and durability, meaning not all foam flooring is anti-fatigue. There are a few foams that are labeled as "anti-fatigue" but generally, it's good to choose a foam that offers some cushioning while still remaining sturdy.

It's difficult to clean foam flooring. Cleaning and maintenance is always a concern regarding flooring. Fortunately, foam flooring, tumbling mats, and gymnastics wedges are some of the easiest surfaces to clean. Debris like dust and dirt should be swept away regularly and foam surfaces can then be cleaned with basic soap and water. It's important to let the material completely dry before rolling it up or using it again but other than that, maintenance is a breeze.

You can't move foam flooring around. One of the many great things about foam flooring is that it is lightweight and easy to move. This is great for places like schools, cheerleading gyms, and trade shows where the need for certain types of floor surfaces may change. It's especially easy to move interlocking floor mats to different areas of a room or even in a building. This allows users to change the flooring to fit their different needs.

Hopefully, this article cleared up any confusion regarding foam flooring. This surface option is cost-effective, versatile, and can be a great addition to a lot of different environments.

Cheerleading is a popular sport among a variety of age groups -- from toddlers to college students, there are several people who participate in cheerleading all around the world. And because cheerleading involves so many intricate moves and stunts, it's important for cheerleading studios to have the right equipment. So let's take a look at a few things to keep in mind when looking for the right flooring for a cheerleading studio.

Level of shock absorption: When it comes to choosing tumbling mats for cheerleading, it's essential to choose a flooring that is not rigid -- surfaces like tile or concrete offer a minimal amount of shock absorption. This means that when cheerleaders land on an unyielding  floor, they're going to have a high risk of injury. Fortunately, softer surfaces like foam floor mats can offer the level of shock absorption needed when doing cheerleading stunts. Cheerleading can involve a lot of dangerous stunts and activities that require flooring with cushion and shock absorption, so it's best to avoid inflexible surfaces.

Amount of traffic: Floor surfaces can have varying levels of traffic depending on how many people use the surface regularly. Most likely, flooring in cheerleading studios is going to get a lot of traffic between practices and competitions. This means the flooring has to be durable enough to withstand high traffic. Gymnastics tumbling mats are designed to keep their form and remain sturdy even when they're used frequently. Surfaces options like wood grain floor mats can even be great for hallways or changing rooms where the floor should still be padded but doesn't need to look like a mat.

Budget boundaries: Of course, cost is always a concern. This is especially true for studios just starting out or companies looking to redo the flooring in large areas. Fortunately, surface options like wood grain floor mats and foam floor mats are very cost-effective. Not only is the upfront price reasonable, but they are easy to clean and easy to install, meaning they're worth the cost in the long run. Furthermore, this type of flooring can be moved as needed, allowing it to serve multiple purposes if necessary.

With the CDC showing that only 23% of U.S. adults did enough exercise in 2018, it's more important than ever to encourage people to be active. And with the right flooring, whether it's wood grain floor mats or crash mats, those interested in cheerleading can participate safely.

Once you have children, your entire world changes. The spare room in your house changes from a home office into a playroom for your children. As parents, we want our children to get the most out of their playtime activities. That is why these great playroom hacks will not only help your children stay safe, but it will keep them active as well.

Safety First

Every parent knows that children are extremely clumsy. It seems like every day they are falling and getting hurt in some way. When a house has hardwood floors or cement floors, those small falls can end up causing some big bruises. That is why it is a great idea to invest in a foam floor mat for the playroom. Foam floor mats help cushion any and every fall so that there are fewer tears shed on a daily basis. If you are not a fan of the bright colored floor mats, there is also a wood grain floor mat that might blend in a little better in your home. Either way, these floor mats will be a great addition to your house, especially if you add more active equipment into your playroom like a gymnastics incline mat (or “cheese wedge” mat).

Active Equipment

Gymnastics cheese wedges are great additions to any playroom. These wedges allow your children to climb and stay active even when they are inside. The American Academy of Pediatrics says that children between 2 and 5 years old should practice motor skills such as tumbling, running, throwing, and catching every day. Having more active play equipment in your house like the gymnastics cheese wedge will promote just that. Adding a tumbling mat to your playroom is also a great idea that will help develop their tumbling motor skills. More active indoor equipment will also help tire them out, so nap time will be a whole lot easier on you and them!

Transitioning The Room

It can be hard to spend a lot of money on a playroom when you know that a child will quickly grow out of it. But, luckily this equipment can grow with them. It was revealed that in 2017, the number of participants in gymnastics amounted to approximately 4.81 million. That is a lot of children! Gymnastics tends to catch a lot of kid's attention so they could use the tumbling mats and gymnastics wedges even into their late childhood. Even if they are not interested in gymnastics, the mats can be transformed into many things like martial arts mats and yoga mats!

Investing in a great playroom for your children will be worth every penny. It keeps them healthy, happy, and active. It also helps them develop their motor skills in a safe and fun environment. You will not regret it one bit!

With summer just around the corner, more people are getting back into an exercise routine. Did you know that less than 5% of adults exercise for 30 minutes each day? Exercise is not only important for losing weight and building strength, but it's also crucial for living a healthy life. If you've been considering working out regularly, and don't have to go to the gym to do so, let's take a look at a few things you'll need in order to put together a gym right in your home.

Exercise machines: First off, you're going to need some type of exercise machine. If you're looking to work on cardio, you should consider a treadmill, a spin bike, or an elliptical machine. Having even just one of these machines is a great place to start. And if you can't afford one of these machines or don't have the room for one, consider investing in a punching bag or jump ropes -- smaller workout equipment that will still help you get fit.

Lifting weights: Along with a few exercise machines, weights should be next on your list. Dumbbells or kettlebells both make great options for lifting weights. It's important to have a wide range of weights so you can have access to the size you're comfortable with -- and you can increase or decrease the weights you're using as needed. Investing in a good set of weights will help you hit your exercise goals and build strength quickly.

Foam floor mats: Having the right flooring is essential for a home gym. Having padded flooring will help protect your equipment and your floors from scratches. Interlocking floor mats are perfect because they can easily be placed and moved as needed -- and they'll provide the protection you need. Additionally, wood grain foam mats, rubber-topped EVA foam or another padded flooring will help protect you as well. Whether you're stretching on the floor or take an accidental fall, cushioned flooring will keep you safe.

Your home gym doesn't have to be anything fancy. With a few pieces of equipment, weights, and the proper flooring, you'll be well on your way to reaching your fitness goals in no time.

Attending a trade show is one of the best ways you can stand out against competitors. Trade shows are the time for innovation, knowledge sharing, and building up a clientele—and it’s something you should take very seriously. Plan your trade show booth months in advance with our guide on how to prepare for a successful trade show.

Why Trade Shows Are Important

For each industry, small and wide, trade shows exist to provide a network with industry leaders and possible future clients. They are the perfect venue for discussing your latest products and services with the individuals who have the power to promote your goods to a wider market. Trade shows are also incredibly vital for new businesses to scope out their competition.

What happens at these trades shows? Representatives from companies set up large booths and exhibit merchandise to connect with new prospects. The best booths offer interactive workshops or presentations—the more you mingle, the more smiles you’ll bring to your booth!

Create an Effective and Unique Booth

You don’t want to be the only booth without a distinctive, branded gift to hand out to the adoring crowds. Approach your giveaway with the same enthusiasm you do the rest of your job; a bland item only gives off the impression that you lack the initiative to take things to the next level. Challenge your marketing team to develop something eye-catching—something with an appealing exterior or with a humorous branding campaign.

Another important factor is knowing your audience. For example, if you are marketing to a young, vibrant crowd, set up a photo booth to grab their attention. Trade shows take place at enormous venues, and visitors can become easily overwhelmed by the number of pamphlets, brochures, and guest speakers. In a space brimming with information, offering a pause in the monotony of material might make you the go-to booth at the trade show.

However, the booth can only take you so far. You’re not glued to the stand, so move around and engage others to care about your issues. Whatever the business—from WrestleMania costumes for tiny dogs to volcanic ash face masks—there will likely be people waltzing about ready to receive your business with open arms. The trouble is making the effort to find those people and reeling them in with a quirky tag line and charming take-home gift.

Beyond the goodies and branding exploits, your trade show booth must differentiate itself. One of the best ways to stand out in a crowd is having a luxurious design to your booth. This starts with comfortable and attractive floors.

There’s no better feeling than stepping onto wood grain floor mats after a long day of mingling on your feet. You can assemble wood grain floor mats quickly, offering not only comfort but a professional ambiance unmatched by other flooring options. Wood grain mats come in a variety of colors to complement every trade show booth or other professional venues. The Forest Floor brand offers premium and elegant results at a reasonable cost for any area you see fit. The 3/8” thick mats can be trimmed to fit all desired surfaces and feature interlocking pieces for a precise and durable fit every time. Installment comes without adhesive, enabling you to swiftly set up your booth without unnecessary materials. Plus, you can easily treat spills with a gentle vacuum or mild soap—the mats dry quickly so you can return to socializing in no time. Instead of lugging used, heavy carpets to your tradeshow, package these wood grain floor mats in a compact carrying case and impress even the most stubborn of customers.

How to Prepare for Your Next Trade Show

We recommend planning for your trade show months in advance to give yourself ample time to create the booth of your dreams. Ensure your business’ name recognition by expanding your social media presence and reaching out to other attendees. Try to demonstrate your product beforehand via social media to stimulate interest and drive up attendance at your booth. Share any big news or upcoming product updates with your audience—they will likely respond well to your efforts to include them and gain knowledge from their viewpoints. It’s especially difficult to cater to each client’s experience and provide them a level of intimacy when you are bombarded with questions and hordes of people. Arrange pre-show meetings ahead of time with loyal consumers and partners. Prioritizing already loyal clients will likely further their dedication to your team and open new avenues for partnerships and business deals.

Your marketing and sales team should be on the floor, ready to inspire prospective buyers. Preparing them to remain calm in the frenzy of a trade show, especially if they’re first-timers, is a crucial aspect of running a successful trade show campaign. Now’s not the time to experiment—choose the faces that best capture your company’s attitude and adherence to your business principles.

If the budget allows for it, hire a graphic design team to layout a design that will complement your floor mat designs. You cannot plan a cohesive, eye-catching booth overnight, and the supplies and branding take ample consideration. Along with the design, consider lighting needs—illuminating your products in a way that highlights their very best features. Some of the most exciting new trends for trade show booths include:

• Create a meeting room with a comfortable setting where you can meet with prospective buyers.
• Stand out with visually appealing displays—a wall of plants brings life to a venue that can often appear frigid and intense.
• If you’re in the food and beverage industry, make sure to give out samples.
• Provide a rest area for tired guests. That way they’re compelled to listen to your brilliant campaign while benefitting from the relaxing space you have provided!

Your job isn’t over when you take down your booth. Following through with new prospects should occur as soon as possible after the trade show comes to an end. Analyze your leads and contact them as appropriate via email or other channels. Arrange a meeting with your sales and marketing teams to analyze your objectives and discuss what can be improved on in future trade shows. Trade shows supply an ideal environment to test out new ideas and refine communication and marketing techniques—don’t squander it!

Having a safe and comfortable sensory area is important for children with developmental disorders. And with 2018 CDC statistics showing that about one in 59 children is diagnosed with an autism spectrum disorder, there are a lot of families that can benefit from having a sensory room in their home. So to help you create your very own sensory room, here are a few tips to get you started.

Choose relaxing lighting: In a sensory area, having a relaxing environment is essential. This can be achieved by using the right type of lighting. You should consider using string lights, battery-operated candles, or even something like lava lamps. The right lighting can help influence feelings of calm and stillness, which is important in a sensory area. You should also consider using warm, soft lighting rather than harsh, cool toned lighting.

Install foam floor mats: Having comfortable flooring is a key part of a great sensory room. This is especially important if the user is going to be sitting or crawling on the floor because they need a cushioned surface to move around on. Fortunately, surfaces like foam carpet tile or interlocking floor mats are perfect for sensory areas. Not only are these surfaces comfortable to move around on, but they're great for keeping people safe if they accidentally fall. So keep foam carpet tile in mind for a great flooring option.

Create a tactile wall: Having a variety of tactile and sensory items to be used is always a good idea. But instead of keeping them in storage bins where they can't be easily accessed, consider creating a tactile wall. Hanging items on the wall that can be used as desired can help increase ease of access and create both visual and tactile stimulation. However, it is important to keep it minimal so overstimulation doesn't occur.

Hopefully, these tips will help you create a comfortable and safe environment in your sensory room at home. And if you are in need of crash mats or foam carpet tile, make sure to contact We Sell Mats for more information.

If you’re reading this, it’s because you’ve been toying with the idea of an at-home gym. Your membership card for that chain gym has been hanging on your key ring for years, and you’re beginning to think that perhaps it’s time for a change. But should you actually take the leap?

As you probably know, any home renovation project costs time and money, so turning your plans into a reality can take a while. If you’re a fitness guru, though, an at-home gym could be the solution for your workout needs. Some reasons you may want to finally make the switch include:

• Your workout room may require an initial investment, but over time, it will save you money that you otherwise would’ve spent on a traditional gym membership.
• Going to the gym, especially during its peak hours, can be inconvenient. A host of folks may be crowding the machines you’ve been waiting to use. Privacy is also key to anyone who’s self-conscious about working out where other people can see them.
• A gym created by you is a gym created for you. You can install equipment that’s best suited to your personal needs and exercise methods.
• Traveling doesn’t just eat up time that you could be spending doing other things—it also serves as a demotivator for some people. Taking the time to drive to the gym can sometimes seem like more effort than it’s worth. Having the ability to travel no further than across the hall is a far simpler option.

If these points have convinced you, you’re in luck. We’ve collected the research and created a simple guide on how to design a budget-friendly gym from the comfort of your own home.

The Budget

As with anything else, you’ll start by mapping out a basic budget. How much money are you willing to spend—and more importantly, how do you want to spend it? To decide on this, you’ll want to make a list of the qualities you consider the most important for your gym. Think about how you like to spend your time at your current gym and what you’d like your customized workout space to look like. Account for not only your exercise routine, but also a few other key things:

• What equipment do you like to use the most? What equipment do you not like the feel of?
• Does the color of the walls trigger good or bad emotions? How do you feel about the layout?
• Consider how you like to use your time at the gym. If you enjoy combining fitness with relaxation, you may want a corner in your room dedicated to relaxing and recalibrating in between circuits.

Considering these factors and ranking your priorities will help you decide exactly how you want to allocate your budget.

Getting Started: What You’ll Need

Don’t just start lugging an assortment of equipment into the room you’ve designated as your gym. Consider the foundation of your gym first and go from there. Once you’ve adequately equipped your room with the essentials, you’ll be able to get into the fun stuff.

Lighting

You don’t just want your workout space to be functional—as with any other room in your home, you also want your gym to look good. Good lighting has a lot to do with a room’s overall appearance, so it’s key to the aesthetic of your home gym. It also has a practical use as well, considering that—as you’ll read below—working out has a notable visual aspect to it. Look through some budget lighting solutions and select the one that best suits your needs.

Sound System

Speakers are something you may want to fit into your budget. After all, in contrast to the hassle of wearing headphones at the gym, working out in your own home gives you the freedom to blast your own music as loudly as you want. Speakers cost less than a TV, so if you’re looking for motivational entertainment equipment, this may be the way to go.

Mirrors

Ideally, you’ll want the ability to see yourself when working out. Visualizing your form and technique is what allows you to grow in your fitness journey and develop a good fitness pattern. The mirrors you install don’t need to be expensive as long they do the job.

Equipment

Whether you prefer treadmills or barbells, you’ve probably already planned out the type of equipment that’s right for you. But you should think about a couple of things before outfitting your new room. If you don’t already own workout equipment, consider buying it used. Also, if you’re on a strict budget, remember that you don’t have to buy everything at once—purchase whatever you’ll use the most first and build up your collection over time.

Get Creative

When you’re building your gym on a budget, you may have to get creative with storage solutions so that you can utilize your space to its full potential. You can DIY almost anything­—even your equipment­—but now we want to focus on your layout. Here are a few simple, affordable organization ideas:

• Hang resistance bands and towels on coat racks.
• Utilize a pegboard for smaller items such as headphones/bands or jump ropes.
• Mount gun racks on the wall for convenient bar storage.
• Use a simple bookshelf to store a variety of items. You can add bins or remove shelves, depending on your storage needs.
• Consider putting a trunk or wooden box in the corner in lieu of a chair. That way you can have a resting place that doubles as storage for yoga mats, exercise pads, and other bulky items.

Your creativity can go as far as you let it. What your personal gym really needs is inspiration: hang a whiteboard on the wall to track your goals and view your accomplishments or put up wall stickers with motivational phrases. This is your space for a reason. It’s a reflection of your dedication to your better self.

You want this room to be a place where you can feel comfortable and at home. This isn’t an environment where you should feel stressed out or overwhelmed. Whether you’re motivated by simplicity or personality, this is the place to display the things that best represent you.

Young gymnasts who wish to develop their craft can do so right in the comfort of their home. Don’t let limited space be a deterrent—create a gymnasium to help your gymnast develop skills at home with our tumbling mats, octagons, floor beams, and more!

Choosing the Right Room

The first step is to choose a room that can withstand the noise, tumbling, and excitement of a budding young gymnast. Obviously, the type of home (apartment, two-level, or otherwise) and the size of the available space will impact the layout of your gym. Place your gymnastics equipment in an area that you can be sure won’t pose any distractions to the rest of your household. The constant movement means you may have to deal with the sounds of shuffling, running, jumping, and more. If there are other small children in the home with various sleeping schedules, your at-home gymnastics studio should stand apart from the other living spaces.

More spacious rooms are better suited to the task of housing a gymnastics room—especially considering your child will be (safely) bouncing off walls. Small spaces will appear even tinier when cluttered with equipment and mats. Natural sunlight and windows make for a welcoming, energizing space, perfect for a child gymnast; however, understandably, most people have already allocated such rooms as kitchens, living rooms, etc. Therefore, as a practical matter, many parents transform their basements instead. To make up for the lack of natural light, we recommend painting the room bright white, which will make it appear larger. Some people worry about the abrasive nature of white walls, but in fact, avoiding warm-hues is essential as they tend to stimulate relaxation.

Be sure to entirely dedicate your home gymnastics studio to the purpose of developing gymnastic skills. The worst mistake you can make is doubling up by using the same room as a play space for activities that utilize small toys and gadgets. Any unnecessary objects laying around are a potential threat to your child’s safety. The sport of gymnastics is incredibly taxing physically, and injuries will take a heavy toll on the vitality of an athlete. Ere on the side of caution by keeping the space clean and well-furnished with gymnastics tumbling mats.

Picking the Right Products

Your money and time are precious, so pick the products that are essential to your child’s learning:

1. Gymnastics Tumbling Mat: Consult our guide for choosing the right gymnastics mat. Every proper home gym must include a lot of tumbling mats, as this is where your child will learn and perfect most of their tricks. Our mats are foldable for quick storage and thick enough to offer protection during more advanced tricks.
2. Floor Beam: Consider your child’s skill level before purchasing a low, high, or adjustable beam. Foam balance beams are ideal for beginners. With a soft suede cover and a tapered bottom, foam beams provide stability for young beginners to get comfortable using them.
3. Foam Floor Mats: It’s imperative you cover hardwood or laminate floor with a layer of interlocking floor mats. This softens the impact of any harsh landings, providing an added layer of protection that a tumbling mat alone may not cover.
4. Incline Mat: For the little ones, the gradual slope of our high-quality incline mats—also known as cheese wedge mats—are the perfect place for them to practice forward, back, log, and dog rolls. Rolls are the very basis of nearly all gymnastics skills, and will likely be used by your child. They can also practice backbends and walkovers as a precursor to more difficult tricks such as back handsprings.

Best Exercises for Flexibility

Loose muscles will prevent cramping and muscle injuries. Improve your little one’s flexibility at home with these stretches. In order for the stretch to effectively reach the length of the muscle, children should hold it for at least 30 seconds.

1. Lower Body Stretches: Conditioning the calves using your own body weight is quick and easy, especially if you have a balance beam. Stand on a beam with your heels in the air and drop them down below the beam in pulses. Another great stretch is the downward dog, which stretches the hamstrings, calves, and your arms.
2. Lower Back Stretches: To gain muscle and flexibility in the lower back, try the straddle stretch. Sit on the floor with your legs stretched as far apart as they’ll go, and slowly bend forward from the hips. This will create a stretch in your inner thigh as well as your lower back. Extend forward until you feel tension in the stretch, but don’t continue to the point of physical pain.
3. Splits: The split relies on elasticity in the hip flexors and hamstrings and they are a focal element of many gymnastic skills. The oversplit—stretching the legs to bend at more than 180 degrees—has also become routine. Butterfly stretches work the inner thighs, lower back, hips, and groin area. To perform the stretch, sit down with your feet touching each other and your knees spread apart. Move your heels in towards your body while pushing your knees to the floor. You can also lower your back to the floor, pushing your arms in front of you to increase the stretch.

Best Exercises to Develop Strength

1. Hollow Body Hold: The hollow body hold is essential to develop a strong core, enabling gymnasts to hold handstands for long periods of time. To perform this exercise, lie down flat on your back (keeping in contact with the floor at all times), pulling your belly button towards the floor. Point your toes straight out and your arms straight back, holding your shoulders tight against your ears. Slowly begin to raise your shoulders and legs from the ground, but not too high—the goal is to find the lowest height at which you can hold your arms and legs up from the floor. Do this for a minimum of 60 seconds.

Tips: Don’t arch your lower back, as this will mean your core is not fully engaged and will render the exercise less effective. You should round your upper back, tuck your pelvis, and keep your abs and glutes tight throughout the entire exercise.

2. Arch Body: The arch body strengthens the posterior muscles of the back, often serving as the sister exercise in conjunction with the hollow body hold. To perform this exercise, lie face down with your stomach on the floor, stretching your arms overhead and extending your legs with pointed feet. The key is to keep your arms and legs from touching the floor for as long as possible while arching your body as much as possible.

Tips: Don’t use only your lower back to lift your extremities—engage your glutes and middle back as well, as this will also strengthen your core. Remember that your core includes muscles such as hip abductors, the pelvic floor, obliques, abdominal muscle, and any muscle that attaches to your spine.

Foam floor mats are ideal for use in trade show booths, schools, offices, retail stores, and residential spaces. And while foam floor tiles offer a lot of benefits, like durability, flexibility, and easy installation, they need to be properly cleaned and taken care of. So let's explore a few tips for caring for foam floor mats.

Don't use harsh chemicals: While you may think to use bleach or another strong cleaning solvent to rid the mats of germs and bacteria, using high pH products can significantly damage the materials. Instead, consider using a mild soap or detergent. Using a mild soap with hot water will ensure the mat is clean, remove grease and oil, and won't cause any harm to the mats. So make sure you have the right cleaning supplies available.

Vacuum or sweep regularly: Interlocking floor mats can gather quite a bit of debris as they're used. Crumbs, dirt, dust, and other debris can easily accumulate on these mats pretty quickly if they're used often. And while you don't have to clean the mats with soap and water every single day, you should sweep or vacuum the mats pretty regularly. Doing this will effectively remove any debris on the mats that have built up, but make sure not to use the spinning brush roller, as it can remove the surface finish of the mats.

Give the mats time to dry: After you clean the mats with soap and water, you should always leave the mats out to dry. Do not use the mats immediately after cleaning them, as they can be slippery when wet. Additionally, you should not roll the mats up after they're cleaned -- rolling mats up when they're wet or damp can lead to mildew growth. So after the foam floor mats have been cleaned, simply leave them out to dry. Letting them sit overnight is always a good idea.

It's important to properly clean and care for your foam mats in order to keep them in good shape. Following these simple tips will help you care for your mats as best as possible.