7 Lazy Belly Workouts You Can Do While Lying Down

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Picture this: You’re lying on your cozy yoga mat or even your couch, scrolling through your favorite show, and still managing to squeeze in a quick workout. Sounds too good to be true? Not with these lazy belly workouts!

Getting fit doesn’t always require fancy equipment or intense effort. These 7 lazy belly workouts are perfect for those days when you want to stay horizontal but still strengthen your core. Let’s dive in!

1. Lying Leg Raises

Start Here: Strengthen your lower abs and hip flexors with this simple but effective move.

How it Helps:

Core Engagement: Targets the lower abdominal muscles, often hard to reach.
Flexibility: Improves hip mobility over time.
Low Impact: Easy on the back and joints.

Step-by-Step:

Lie flat on your back with your legs straight and hands by your sides.
Slowly lift your legs toward the ceiling, keeping them as straight as possible.
Lower them back down without letting them touch the floor. Repeat for 10-12 reps.

A person lying on their back on a yoga mat, lifting their straight legs toward the ceiling with hands resting by their sides.

2. Flutter Kicks

Start Here: Add a touch of cardio to your belly workout with this dynamic move.

How it Helps:

Core Activation: Works the lower and upper abs simultaneously.
Coordination: Improves leg control and balance.
Efficiency: Burns calories while building strength.

Step-by-Step:

Lie on your back and place your hands under your hips for support.
Raise your legs slightly off the ground.
Alternate kicking your legs up and down in small, controlled movements. Perform for 30 seconds to 1 minute.

3. Bicycle Crunches

Start Here: Work your obliques and upper abs with this classic twist.

How it Helps:

Full Core Engagement: Targets multiple abdominal muscles.
Coordination: Improves flexibility and balance.
Toning: Helps define oblique muscles.

Step-by-Step:

Lie on your back with your hands behind your head.
Bring one knee toward your chest while twisting your torso to touch your opposite elbow to the knee.
Alternate sides in a pedaling motion. Perform 12-15 reps on each side.

4. Heel Touches

Start Here: Tone your obliques with this simple yet effective side-to-side move.

How it Helps:

Side Muscle Engagement: Targets the obliques for a slimmer waistline.
Core Stability: Strengthens your lower back and overall balance.
Low Effort: Gentle on the body while providing great results.

Step-by-Step:

Lie on your back with your knees bent and feet flat on the floor.
Lift your shoulders slightly off the ground.
Reach toward your right heel, then alternate to your left heel. Repeat for 20-30 reps.

5. Plank Hip Dips

Start Here: Combine a plank with a hip twist to challenge your entire core.

How it Helps:

Dynamic Core Activation: Works your obliques, lower abs, and back muscles.
Strength and Flexibility: Improves spinal flexibility and core strength.
Calorie Burn: Adds a bit of intensity to your workout.

Step-by-Step:

Start in a forearm plank position.
Rotate your hips to the right, gently tapping the floor.
Return to the plank position and rotate to the left. Perform 10-12 dips on each side.

6. Dead Bug

Start Here: A slow and steady move that strengthens your core without strain.

How it Helps:

Stability: Improves core strength and coordination.
Low Strain: Gentle on the neck and back.
Posture Support: Helps develop better spinal alignment.

Step-by-Step:

Lie on your back with your arms straight up and knees bent at 90 degrees.
Lower your right arm and left leg toward the floor simultaneously, keeping your core engaged.
Return to the starting position and repeat on the other side. Perform 10-12 reps per side.

A person lying on their back with arms extended upward, lowering one arm and the opposite leg simultaneously.

7. Reverse Crunches

Start Here: Sculpt your lower abs with this simple yet powerful move.

How it Helps:

Lower Abs Focus: Targets the hard-to-reach lower belly area.
Low Impact: Easy on the back and joints.
Strength Building: Increases overall core strength.

Step-by-Step:

Lie on your back with your knees bent and feet flat on the floor.
Lift your knees toward your chest while curling your hips off the floor.
Slowly lower back to the starting position. Repeat for 12-15 reps.

Final Thoughts

Who says you need to get off the couch to work on your abs? These 7 lazy belly workouts prove that staying fit doesn’t have to be a chore. By focusing on moves that are effective, easy on the body, and even enjoyable, you can strengthen your core without ever leaving your mat (or couch!).

Try incorporating these exercises into your routine a few times a week, and you’ll notice the difference in your strength and endurance. Fitness should fit your lifestyle, not the other way around—and these workouts are the perfect place to start.

Happy (lazy) working out!