Abstract: An exercise mat is provided having a top surface having a plurality of top grooves spanning a width of a mat body and a bottom surface having a plurality of bottom grooves spanning the width of the mat body. The mat body is formed from a single piece of material, and the top grooves extend from the top surface towards the bottom surface and the bottom grooves extend from the bottom surface towards the top surface. The mat body is then foldable along the top and bottom grooves in opposite directions. The mat body has a thickness from the top surface to the bottom surface of more than 6 mm. Also provided is a method for exercising using the exercise mat.