A workout while lying down actually sounds very relaxed at first. These abdominal exercises by fitness influencer Anne Bodykiss show how sweaty and effective this can be.
If you want a defined stomach or a six-pack, you should primarily pay attention to your diet – only with a low body fat percentage do the desired abdominal muscles really come to the fore.
In addition, you should of course train them specifically and support muscle building.
With the home workout by Anne Bodykiss, which the influencer shared on YouTube, this is possible without jumping and lying down completely.
Six exercises for stronger abs
If done correctly, the exercises will make your abdominal muscles burn – muscle soreness is inevitable.
All you need is a yoga mat or similar surface to lie on – and from which you don’t have to get up for the entire workout.
Here’s how it works: Do each exercise for 40 seconds, then rest for 20 seconds. The workout consists of two passes.
1. Side crunches
For the first exercise, lie down on your mat and place your feet on the mat with your knees bent and shoulder-width apart – your arms are stretched out beside your body.
Now you start by grabbing your hand in the direction of the heel five times on each side – then it is the turn of the other side five times.
To increase the level of difficulty, you can also place your feet a little further away.
2. Leg swing
For the next exercise, first lie down stretched out – you can place your hands under your buttocks for support.
Now raise your legs slightly and keep them above the mat throughout the exercise. Now start swinging your legs together to the right and left.
If you find yourself unable to hold the position any longer, pull your legs a little closer to you and keep swinging with your knees bent.
Get into the position of the first exercise and place your feet on the mat. Now stretch your arms diagonally upwards – roughly so that they form a parallel line with your bent thighs.
During the exercise, imagine that there is something above you that you really want to grab.
Now straighten your upper body and get into an upright position – then slowly return to the end position.
4. The candle
For this exercise, remain in the previous position and place your arms outstretched on the floor next to you as a stabilizer.
Now bend your legs in the air and lift your hips up so that your butt is off the ground – your knees are about at head height.
Now slowly return to the starting position and tighten your abdominal muscles.
5. Fly Crunches
For this exercise, lie straight on your mat with your arms stretched out behind you.
Now raise your arms and legs and then pull them down while you bring your knees to your upper body – imagine you are pulling yourself into a small package.
The next step is to stretch and return to the starting position.
6. Leg lifts
For the last exercise, place your arms next to your body again – you can also put your hands under your buttocks for support.
Now raise your legs in the air so that they hover a little above the mat – your head must also be lifted.
Now raise your legs so that your butt is off the mat and your knees are roughly above your head.
Now slowly return to the starting position.