You don’t have to get up from the floor (or even your bed) to get lean. There are plenty of exercises you can do while lying down that work most of the major muscle groups in your body.
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Try these easy moves to tone up and burn calories for those days when you really don’t want to get up. You’re welcome.
This exercise works your back and butt muscles, and strengthens your core. To perform the Superman:
- Lie facedown on the floor with your legs straight and your arms out in front of you.
- Lift your arms and legs up high in the air, until they are a few inches off the ground.
- Hold that position for about five seconds before lowering your arms and legs back to the
- Repeat 10 to 15 times for one set.
Roll-ups are a Pilates technique that can develop core strength and improve circulation.
- Lie flat on your back with your legs extended and your arms straight above your head.
- Look down at your stomach and slowly lift yourself up, curling your spine until your hands almost touch your toes (or as close as you can get).
- Hold the position for a moment, then slowly lower yourself back down one vertebrae at a time, squeezing your glutes to control your descent.
- Repeat 10 to 12 times or as many times as you can.
A great exercise for your glutes and legs, the frog lift is another exercise you can do while lying on your stomach.
- Put your forearms flat on the ground at shoulder level with your hands meeting in the center.
- Lift your feet up behind you so your knees form a 90-degree angle, with your ankles touching.
- Keeping your upper body stationary, lift your legs up until your knees are a few inches off the ground, and pulse 8 to 10 times.
- Lie flat on your back with one leg raised above you and your knee pulled into your chest.
- The other leg should be extended out straight, a few inches off the ground.
- Put your hands behind your head with your elbows out to the side.
- Alternate your legs as if you were peddling a bicycle, and rotate your torso with each rotation, bringing your opposite elbow to meet your knee.
- Make sure you don’t lace your fingers together, and avoid pulling on your
head, which could damage your neck.
Single-Leg Bridge Press
To perform a single-leg bridge press:
- Lie on your back with one foot flat on the ground, and other raised high in the air. Alternatively, you can rest the flat foot on an elevated surface, like a bench.
- Hold a dumbbell in each hand, then lift your back off the ground until your body forms a straight line from your knees to your shoulders.
- Then, use the dumbbells to perform dumbbell presses.
- Do 8 to 10 repetitions for one set.
This twisting move is a simple and effective one to work your obliques.
- Sit down and lean back with your feet slightly off the ground and your shoulder blades well off the ground. You should be balancing on your butt.
- Keep your shoulders down and back with your hands together in front of your chest, holding a medicine ball or heavy plate, or simply anything you can find with a bit of weight for added resistance.
- Your elbows should be pointing out to each side.
- Rotate to the right side, come to the center, and then rotate to the left side.
- You should feel the external obliques with each side rotation as you lead with each elbow.
Side Planks With Hip Lifts
A plank lift is a great way to target your core and obliques.
- Get into a side plank position. To begin, drop your hips below horizontal, but do not let your hips rest on the ground.
- Then squeeze, pulsing your hips up above horizontal. repeat dropping your hips below and then lifting your hips above horizontal and squeezing your obliques with each rep.
- Do 15 reps, holding at the top for two seconds, and then repeat on the other side.
A fun exercise that will work your abs and obliques, the dancing bug workout only requires a stability ball.
- Lie on the ground face-up with your arms and legs extended into the air, holding the stability ball.
- Lower your right arm and left leg down to the floor without touching the ground, leaving your left arm and right leg to hold the ball.
- Return to the start position, then bring the opposite arm and leg down.
- Repeat 25 to 30 times for one set.