9 Laying Down Workouts That Will Target Your Abs
Incorporating laying down workouts into your fitness routine is a convenient and effective way to engage your core muscles, especially for those who prefer a more relaxed or low-impact workout. Whether you’re looking for ab workouts at home while laying down or ab workouts at the gym laying down, these exercises can help you strengthen and sculpt your abs, all while reducing strain on your back or joints.
When it comes to achieving a flat stomach or toned abs, many people assume that they need to be standing, running, or doing intense cardio. However, workouts to do while laying down can be just as effective, allowing you to focus on isolation movements and mind-muscle connection. In this article, we’ll explore 9 laying down workouts that target your abs and help you work towards a stronger, more defined core.
1. Laying Down Leg Raises
One of the best ab workouts at home while laying down is the leg raise. This exercise primarily targets the lower abs and engages the hip flexors, making it a great option if you’re looking to tone your stomach while keeping things simple.
How to Do It:
- Lie flat on your back with your legs extended and hands by your sides.
- Slowly raise both legs towards the ceiling while keeping them straight.
- Lower the legs back down slowly, stopping just before they hit the ground.
- Perform 3 sets of 15-20 reps.
Key Benefits:
- Targets lower abs and helps reduce belly fat.
- Low-impact, making it great for beginners.
- Can be modified with ankle weights for added resistance.
2. Bridge with Leg Extension
If you want to work your abs along with your glutes and legs, the bridge with leg extension is an excellent exercise. It combines a glute workout laying down with core engagement, making it ideal for those looking to tone their abs and lower body simultaneously.
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Lift your hips into a bridge position, squeezing your glutes at the top.
- Extend your right leg straight while keeping your hips lifted.
- Lower your leg and hips back to the starting position.
- Perform 3 sets of 12-15 reps on each side.
Key Benefits:
- Works the glutes and lower abs.
- Great for building stability and strength in the core.
- Engages the inner thighs, making it a full lower-body workout.
3. Dead Bug Exercise
A popular ab workout while laying down, the dead bug is an effective core exercise that targets the entire midsection, particularly the rectus abdominis (front abs) and the transverse abdominis (deep core muscles). This exercise is perfect if you’re looking for core workouts laying down that offer stability and control.
How to Do It:
- Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees.
- Slowly lower your right arm and left leg toward the ground while keeping your lower back pressed against the floor.
- Return to the starting position and repeat on the opposite side.
- Perform 3 sets of 12 reps per side.
Key Benefits:
- Strengthens the entire core.
- Focuses on stabilization and coordination.
- Helps improve balance and posture.
4. Bicycle Crunches
Bicycle crunches are a staple in ab workouts at home while laying down. They are excellent for targeting the obliques (side abs) and the rectus abdominis, and they can be performed at a moderate pace to engage multiple muscle groups effectively.
How to Do It:
- Lie on your back with your hands behind your head and knees bent.
- Bring your right knee toward your chest while simultaneously twisting your torso to the left, bringing your left elbow toward the right knee.
- Extend your right leg while keeping your core engaged.
- Alternate sides in a pedaling motion.
- Perform 3 sets of 20 reps (10 per side).
Key Benefits:
- Engages the obliques, improving waist definition.
- Enhances core strength and flexibility.
- Can help with belly fat loss when combined with a healthy diet.
5. Russian Twists (with or without weight)
For those who want to target the obliques and create a more defined waistline, Russian twists are a go-to ab workout while laying down. Though typically done in a seated position, we can modify the movement to be performed while lying flat, which makes this exercise easier on the back.
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor.
- Hold your hands together or a small weight and extend your arms in front of you.
- Slowly twist your torso to the right, then to the left, while keeping your core tight.
- Perform 3 sets of 20 twists (10 per side).
Key Benefits:
- Great for targeting the obliques and rectus abdominis.
- Can be made more challenging by holding a weight or increasing speed.
- Promotes rotational movement to improve overall core function.
6. Laying Down Arm and Ab Raise
If you’re looking for laying down arm workouts that also work your core, the arm and ab raise is a fantastic full-body exercise that engages your shoulders, arms, and core muscles simultaneously.
How to Do It:
- Lie on your back with your arms extended above your head and legs straight.
- Lift your arms and legs toward the ceiling at the same time, keeping your lower back pressed into the floor.
- Slowly lower your arms and legs back to the starting position.
- Perform 3 sets of 12-15 reps.
Key Benefits:
- Strengthens both arms and abs.
- Improves coordination and balance.
- Ideal for working the upper body and lower abs.
7. Heel Taps
For those who are just starting out with easy workouts to do at home laying down, heel taps are a great option. This exercise is simple but effective in targeting the lower abs, helping to strengthen the core while minimizing strain on your neck or back.
How to Do It:
- Lie flat on your back with your knees bent and feet flat on the floor.
- Lift your shoulders slightly off the ground while engaging your core.
- With your hands by your sides, slowly tap your right heel to the floor, then your left.
- Alternate tapping each heel, keeping your shoulders lifted for 3 sets of 20 reps.
Key Benefits:
- Isolates the lower abs.
- Low-impact and beginner-friendly.
- Great for targeting belly fat.
8. Leg Scissors
The leg scissors is an excellent exercise for building core strength while laying down. This move activates your entire abdominal area, including your lower abs and obliques, making it an effective workout for achieving a toned midsection.
How to Do It:
- Lie flat on your back with your legs straight and your arms by your sides.
- Lift your legs a few inches off the floor, keeping them straight.
- Cross your legs over each other in a scissor-like motion, alternating back and forth.
- Perform 3 sets of 30 seconds.
Key Benefits:
- Targets both the lower abs and obliques.
- Enhances stability and balance.
- Great for improving endurance and muscle tone.
9. Reverse Crunches
For a more targeted workout that focuses on lower abs, reverse crunches are a must-try. This exercise is a variation of the standard crunch, but it shifts the focus more toward your lower abdominal muscles, which are often harder to engage.
How to Do It:
- Lie on your back with your hands at your sides or under your hips for support.
- Bend your knees and bring them toward your chest.
- Use your core muscles to lift your hips off the ground, then slowly return to the starting position.
- Perform 3 sets of 15-20 reps.
Key Benefits:
- Primarily targets the lower abs.
- Helps in sculpting a flat stomach.
- Low-impact and beginner-friendly.
Laying Down Workouts: Effective and Accessible
Incorporating these laying down workouts into your routine can be a highly effective way to target your abs and core while minimizing strain on your back and joints. Whether you’re performing ab workouts at the gym laying down or workouts at home laying down, these exercises can be easily adapted to fit your fitness level and goals.
The beauty of these workouts lies in their versatility and simplicity. You don’t need a lot of space or expensive equipment to get started. With exercises like heel taps, leg raises, and bicycle crunches, you can build a strong, toned core from the comfort of your own home or even while relaxing in bed.
For those who are looking to work multiple muscle groups simultaneously, exercises like the bridge with leg extension or the arm and ab raise are ideal choices, allowing you to tone your abs and other parts of your body in a single movement.
Whether you’re aiming for a flat stomach, stronger abs, or improved stability, these 9 laying down workouts provide an efficient and accessible way to get the results you want, all while staying comfortable and supported.