Abstract: An exercise mat system comprises an exercise mat including a top surface and a bottom surface and a plurality of sets of handprints. The plurality of sets of handprints are positioned on the top surface of the exercise mat, wherein the handprints in each set are spaced apart from each other so as to accommodate a user's hands during an exercise and wherein the relative positioning of the handprints in each set correlates to a user's body muscles. A method of using the exercise mat system wherein the user aligns his hands on one of the sets of handprints on the mat to target a specific muscle group and performs an exercise such as a pushup.