Looking for simple lying down exercises for weight loss?
Have you gained excess fat and are struggling to burn all the fat?
Most of you guys have always struggled to keep your belly fat under control!
Losing overall body weight needs a lot of workout and a very strict diet plan.
When you are not able to control weight and diet, it leads to an increase in weight and increases the chances of many unwanted health risks!
But in this article, I have covered the 19 best exercises you can do while lying down from the comfort of your home.
Marching Hip Raises
How To Do:
- Lie down on your back with knees bent and feet flat on the floor.
- Then lift your hips off the ground and turn in a straight line.
- From your knees to your shoulders.
- Brace your abs and squeeze your glutes.
- Now without dropping your hips lift one leg off the ground.
- But turn the leg to the floor and repeat the same on the opposite leg and do it alternatively.
Target area:
It targets your hamstrings, glutes, core, buttocks, legs, lower body, upper legs.
One of the best lying down exercises for reducing stomach fat.
Leg Lift With Knee In
How to do:
- Lie down either on the left or right side and keep your right knee slightly bent, keeping your foot back.
- Hold your head up with your right hand and put your left hand on your left hip.
- Pointing left toes, keep your left leg straight in line with your body.
- While keeping hips touching at ground lift left leg towards the ceiling.
- And bend your knee to bring close to your core.
- Then again extend the left towards the ceiling and bring it close to abs.
- That’s one repetition, then repeat it with alternate legs.
Target area:
Your core muscles, outer thighs, hips, and joints, it is a great exercise that can be done while lying down in bed.
Side Plank With Twist
How to do:
- Place your right forearm on the ground and lie down on your right side.
- Keep your feet, shoulders, and hips together to lift your hips towards the ceiling.
- And also stretch your left arm towards the ceiling.
- Now lower your hips without touching the ground to the starting position.
- Bring your left arm down underneath the body while keeping the core intact.
- And twist your waist simultaneously, now return to the original position.
- Repeat the steps from the left side.
Target area:
This is great for people who are overweight as it is best lying down exercises for weight loss. It mainly targets your abdominals, triceps, and obliques.
More Info: Core workout safety tips and precautions
Jack Splits
How to do:
- Lie down on the ground while keeping legs, arms, and feet together.
- Prop up your core and lift your arms and feet off the ground keeping elbows and knees together.
- While exhaling lift your legs up and make V-shape with it.
- When you come up forward your hands through the V-form.
- Now without touching the ground go back to the starting position.
- Repeat the same steps for 30 seconds.
Target Area:
A plyometric exercise and best lying down exercises to lose belly fat.
It targets calves, glutes, quads, hip-flexors, groin, hamstrings and shoulder.
Diamond Reverse Crunches
How to do:
- Lie down on your back while keeping your arms close to the sides.
- Now bring both your legs together and form a diamond shape by opening your knees outward.
- Lift your feet over the hips with the support of your palm.
- Start lifting your hips above the ground from this position.
- And move your feet in the direction of the ceiling.
- Maintaining the same position brings your hips back to the starting position.
Target area:
This is also a very simple workout that you can do while lying down in bed.
It helps to target your lower abs muscles like rectus abdominis and thighs, hamstrings.
Scissor Legs
How to do:
- Lie down on your back while keeping your hands under your hips.
- Lift both feet up in air while pointing your toes straight towards ceiling.
- Now engage your abs while both legs straight and lower down your right leg.
- Then bring your leg back to the original position without touching the ground.
- And repeat the same steps on the other side.
Target area:
It mainly targets lower legs, abs and thighs, and best lying down ab exercises for fat people.
Dolphin Plank
How to do:
- Start from plank position while keeping your forearms and palm on ground.
- And position shoulders exactly over your elbows.
- Maintain a straight line with your from head to heels.
- Keep legs straight and core tight and try to lift your hips staigtht towards the ceiling.
- Try to pause for few seconds and go back to original position.
Target area:
A simple workout which is also best lying down exercises to lose belly fat.
It targets core, obliques and forearms.
Arm Extension to Shoulder Tap
How to do:
- This exercise start with plank position while keeping wrists under the shoulder.
- Try to form a straight line between head and your toes.
- Then engage your core and glutes while extending right arm straight out.
- And then hold it and try to tap the left shoulder with your right arm.
- Now repeat this with your left arm.
Target area:
If you are looking for Lying down exercises for weight loss, then this one is for you.
It targets your obliques, arms, abs and back.
Leg Raises
How to do:
- Lie down, keep your hands under your hips and keep your palms down on the ground.
- Lift legs straight and perpendicular to the ground.
- Now engage your abs and try to lower the right leg towards the ground.
- Don’t touch the ground with your right leg and hold it up there.
- Then go back to the starting position and do it from alternate legs.
Target area:
It targets anterior hip flexors, rectus abdominis muscle, internal and external oblique muscles.
People who are obese will find most out of lying down knee raises exercise.
Lateral Leg Lifts
How to do:
- Lie down on the floor from the left side, bend your left knee and keep your foot behind.
- Keep your head propped up and support it with your left hand.
- Now lift the right leg towards the ceiling while keeping hips at the floor.
- Bring your leg down without touching the left leg and then raise it back to the top.
- Then repeat the same with the left legs.
Target area:
It helps to target outer thighs and hip abductors and is the best for lying down exercise for reducing stomach fat.
V-Up
How to do:
- Lie down on the floor keeping your legs straight out in front.
- Start lifting your upper and lower body off the floor simultaneously.
- And try to touch your toes with your hands.
- Then go back to the original position and re[eat the same 15-20 repetitions.
Target area:
This exercise targets obliques, core muscles, back, quadriceps and hamstrings.
It is very simple and effective lying down hamstring stretch exercise.
Glute Bridges
How to do:
- Lie down on the mat keeping your knees bent and your feet on the floor.
- Engage your core and butt and start lifting your hips from the mat and try to press heels onto the mat.
- Then slowly inhale and go back to the starting position.
- Repeat the same steps and do 15-20 repetitions.
Target area:
It targets abs, lower back, glutes and hamstrings muscles.
An easy and great lying down glute exercises for losing belly fat.
Plank
How to do:
- Lie down on the matt from your stomach side.
- Keep your elbows under the shoulder and forearms flat on the matt.
- Now try to hold your body up with the support of your forearm.
- Squeeze your core inside and try to straighten your back.
- And hold the position for 20-30 seconds or more.
Target area:
This exercise is great for core and shoulder and works overall body and it targets transversus abdominis, Rectus abdominis, Internal and external oblique muscles.
Overweight people will enjoy this lying down exercises for weight loss.
Bicycle Crunch
How to do:
- Lie down on your back and lift your leg.
- Bend your knees till your thighs make 90 degrees angle with the hips.
- PLace your hands back of your head.
- Now lift your both legs up and make a 30 degrees angle with the matt.
- And bring your left knee close to the stomach.
- Simultaneously engage your abs, back and try to touch your left knee with the right elbow.
- Do this alternatively and with the left elbow and do 15-20 repetitions.
Target area:
It mainly strengthens and targets lower abs, hips, obliques and rectus abdominus.
An effective and simple lying down bicycle exercise for reducing belly fat.
Toe touches
How to do:
- Lie down the mat and keep your legs straight.
- Then lift your legs towards the ceiling and lift your upper body at a 45-degree angle.
- Now try to touch your toes with your finger, by crunching core muscles.
- And go back to the normal position and do 20-30 repetitions.
Target area:
A great core workout which can be easily performed by lying down and it targets quads, hamstrings, glutes, hip flexors and calves muscles.
Jack knives
How to do:
- Lie down on the mat while keeping your hands above your head.
- Now lift your both legs keeping them straight.
- And move your arms towards the legs and try to touch the legs.
- Then move back to the original position.
- Do 20 repetitions.
Target area:
The best abs workout which mainly targets the core muscles and back, obliques, hip flexors and inner thighs.
Outer thigh lifts
How to do:
- Lie down on the mat from the right side while supporting your head with your right arm.
- Keep your both legs on top of each other in a straight line.
- Start lifting your left leg and make 60 angles with the mat.
- And then take back your leg towards the right leg.
- Without touching the right leg, then do it for 25-30 seconds.
- And do it from the left side.
Target area:
It targets your muscle in inner thighs like Abductors, gluteus maximus and rectus abdominus muscles.
Inner thigh lifts
How to do:
- Lie down to your right side on the floor supporting your head with your right arm.
- Try to place your left foot over the right food while bending the left leg.
- Now place your left foot in front of your right leg hips.
- Hold the ankle of your left leg from behind the left leg calves.
- And start lifting the left leg without moving the right leg off the floor.
- Without bending the knees go back to the normal position.
- Do 20 repetitions from each side.
Target area:
This exercise helps to work inner thigh muscles “ adductor ”, which is very difficult to work with other workouts.
Lying down exercises for weight loss benefits a lot when you can’t go to any gym, you can do this easily at home.
Butterfly crunches
How to do:
- Lie down on your back keeping heels touching each other and thighs apart.
- Support your head with both your arms.
- Now start doing crunches and go back to a normal position.
- Do 25 repetitions.
Target area:
One of the best abdominal exercises targets rectus abdominis, internal obliques, and transverse abdominis.
The Bottom Line
That was quite a list isn’t it?
I hope these lying down exercises for weight loss will work wonders for you!
The most important i weight loss is too have a balanced diet and regular workout.
Hence focus on workout and diet to lose weight quickly.
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Cheers!
