6 Simple Lying-Down Exercises for a Stronger, Tighter Core

Achieving a defined midsection or six-pack starts in the kitchen—a lower body fat percentage is essential for muscles to show. But targeted training is the other crucial half of the equation, supporting muscle growth and core strength. The good news? You can effectively work your abs without any jumping or even getting up. This home workout, inspired by trainer Anne Bodykiss, delivers a burn entirely from a lying position. Performed correctly, these exercises will make your core fire, so expect some welcome muscle soreness.

What You Need: Just an exercise mat or a comfortable surface to lie on.

The Format: Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the entire circuit of 6 exercises, then repeat for a second round.

1. Heel Touches

Starting Position: Lie on your back with knees bent and feet flat on the mat, shoulder-width apart. Arms are extended by your sides.

Movement: Engage your core. Reach your right hand down toward your right heel, then return to center. Repeat for five touches on the right side, then immediately switch for five touches on the left side. That's one set. Continue alternating for the 40-second interval.

To Increase Difficulty: Place your feet slightly farther away from your body.

2. Leg Pendulums

Starting Position: Lie flat on your back. For lower back support, you can place your hands palms-down under your glutes.

Movement: Lift both legs a few inches off the mat, keeping them straight and together. This is your starting hover. Maintaining the hover, swing your legs together to the right, then back through center to the left in a controlled pendulum motion. Keep your core tight and lower back pressed into the mat.

Modification: If holding straight legs is too challenging, bend your knees and bring them closer to your chest, continuing the side-to-side motion.

3. Sit-Up Reach

Starting Position: Return to the heel touch position: knees bent, feet flat. Extend your arms diagonally upward, aiming to create a line parallel with your thighs.

Movement: Imagine reaching for something just above you. Engage your core to curl your upper body off the floor into a full sit-up position. Slowly and with control, lower yourself back down to the starting position. Repeat for the duration.

4. Hip Lifts

Starting Position: Remain lying down. Extend your arms out to the sides for stability, palms down.

Movement: Lift your bent knees toward the ceiling so your thighs are perpendicular to the floor. From here, engage your lower abs to lift your hips off the mat, pushing your knees toward the ceiling. Your glutes should raise slightly. Slowly lower your hips back to the starting position, maintaining tension in your core throughout. Repeat.

5. Tuck and Extend

Starting Position: Lie completely flat with arms extended overhead on the mat.

Movement: In one fluid motion, engage your core to simultaneously lift your arms and legs off the mat while drawing your knees into your chest, curling into a tight ball (the "tuck"). Then, with control, extend your arms and legs back out to the long starting position (the "extend"), keeping them a few inches off the ground. Repeat the tuck and extend sequence.

6. Pike Press

Starting Position: Lie down with arms by your sides. For support, you can again place hands under your glutes. Lift your legs straight up toward the ceiling and lift your head and shoulders slightly off the mat.

Movement: From this hover, engage your deep core muscles to press your legs upward, lifting your hips and glutes off the mat. Your legs should move toward a pike position, with knees aiming over your head. Slowly lower your hips back to the hover starting position. Repeat.

Final Tip: Focus on form over speed. Move with control, exhaling during the exertion phase of each movement. Consistency with this routine, paired with a balanced diet, is your path to a stronger, more toned core.