An exercise comprising a mat and a plurality of supports strategically positioned for specific body parts. The supports may be integrally formed into the mat or removable. The exercise mat may further comprise a cover. The cover may have pockets or holes to receive the supports. In some embodiments, the cover and/or the top surface of the mat may comprise protuberances to reduce slippage. The bottom of the mat or the cover may be made from non-slip material.