Strengthening your core doesn’t always have to include high-impact movements. There are plenty of other options, like lying ab exercises. Fitness influencer Anne Bodykiss has the perfect workout plan too, with six ab exercises that can be done while lying down. This is not only great for beginners, but for those who need a little more support or are dealing with injury. Plus, these exercises are relatively quick, so you can easily add them to your daily schedule. Learn more about these lying ab exercises below.
6 Effective Lying Ab Exercises
Here are six lying ab exercises to add to your workout routine:
- Side Crunches: While lying on your side, slowly lift your upper body toward your hips to engage your oblique muscles, or side abs.
- Leg Pendulums: Lie down on your back and lift your legs off the ground. Then slowly swing your legs back and forth to target the lower abdominal muscles.
- Leg Lifts: Start in a lying position and raise your legs straight up, then tighten your core as you slowly lower them to the ground.
- Flutter Kicks: Keep your legs lifted off the floor and kick them up and down in a controlled manner. This helps build endurance and keep your lower abs engaged.
- Reverse Crunches: Instead of crunching toward your feet, bring your knees to your chest and lift your hips at the same time. This trains your entire core without too much strain.
- Plank Holds: Switch to a plank position and hold it for as long as possible, engaging your whole core and enhancing your stability.
When doing each of these workouts, try doing two circuits of 40 seconds of work followed by 20 seconds of rest. According the Bodykiss, the real importance lies in correct form while completing the exercise. This way, the maximum amount of muscles are engaged, and you can see the most growth.
Complement Your Workout Routine
While these six lying ab exercises are perfect for building core strength, if you want visible abs, they are also enhanced through proper diet and overall body fat levels. If you want to beef up the lying ab exercise routine, try adding some of these great exercises:
- Planks: While planks target your abs, they also improve overall stability, posture, and balance since they also work on your back muscles.
- Bird Dogs: Extending your opposite arm and leg and then switching improves coordination and engages your core stabilizers.
- Hollow Body Holds: By holding your body in a curved position, you can target several abdominal muscles and build overall core endurance.
Final Thoughts
Getting a strong core isn’t just about doing the same few exercises every once in a while. The real growth lies in consistency and variety in your exercises. Anne Bodykiss’s six lying ab exercises are a great place to start for beginners or experienced athletes who want to try something a little different. These exercises should be paired with strength training, proper nutrition, and other exercises to see the most improvement in your body and health. So, what have you got to lose? Try some of these six lying ab exercises today!