If you are starting a new stage of your fitness routine or planning to return to physical exercises after a pause, the option of starting with intense workouts, such as HIIT classes or long runs, is likely to be overwhelming as well as dangerous.
If You Want An Advance Level Weight Loss Program Then Join – Our Best Weight Loss Program Here
We highly recommend to visit official website – Check Here
However, the alternative to starting with core exercises is likely to reduce the risks of having an injury and help to increase a strong basis for further development.
Your core muscles, which may be considered the foundation of the majority of your movements, include the abs, glutes, back, and hip muscles and can be strengthened to allow for proper posture and tackle riskier exercises.
The good news is that you can start or continue your fitness journey with a few good ab exercises right from the comfort of your bed.
We’ve teamed up with fitness professionals to present you with this slammed list of ab exercises that require absolutely no equipment. You get to work out your core muscles while watching your favorite TV show or lying in bed.
Whether you’re an exercise veteran or a bed-based newbie, there are 14 core-enhancing ab exercises for you to try in the comfort of your bed.
97% of WOMEN That Do This To Lose Weight Faster And Live Longer – Join Our Advanced Weight Loss Program Here
14 Advanced Flat Belly Workout To Reduce Belly Fat
-
Pilates Ring Crunches
Start with a simple crunch with perfect form. Using a Pilates ring provides extra resistance, making the exercise more effective.
– Lying on your back, your knees bent and feet flat on the sheets and shoulder-width distance.
– If you have one, hold a Pilates ring straight in front of you.
– However, if you don’t hold your arms across your chest and rest your hands behind your ears or head.
– Your upper body crunches up upward while you squeeze your shoulder blades together and the Pilates ring is in your arms.
– Your upper torso falls slowly.
– Reach for three sets of 10 reps or one set of 25 reps.
Join Our Advanced Weight Loss Program Here
-
Bicycle Crunches
This dynamic moves not only your abs but also your oblique muscles and hips.
– Lie on your back with your knees bent, feet flat on the bed, and hands cupping your ears, with elbows facing outwards.
– Next, roll up with your elbow coming up to the opposite knee. While doing this, extend one leg and rotate your torso.
– Alternate sides in a fluid motion.
– Complete 12 slow reps on each side.
Join Our Advanced Weight Loss Program Here
-
Push-Throughs
This effective exercise will engage both groups of abdominals.
– Next, lay on the back with knees bent, feet on the bed, and arms extended straight down with palms facing up.
– Afterward, slowly crunch your upper body upwards and lift your shoulder blades off the bed while pushing through the space that knees create.
– Go for 25 reps.
Join Our Advanced Weight Loss Program Here
-
V-Sits
The static hold will particularly target the abs, hip flexors, and back muscles; this will be more intense if performed with a Pilates ring.
– Lie on your back with legs straight and arms extended overhead on the bed.
– Hold the Pilates ring straight out if you have one or keep your hands outboard in front.
– Elevate your legs and arms and lower them down in a posture that forms a ‘V’.
– Maintain the ‘V’ shape for 15-30 seconds and squeeze the Pilates ring or the hands if possible. Lower your legs and arms back on the elevated edge.
– Perform 3 times.
Join Our Advanced Weight Loss Program Here
-
Toe Touches
Target your midsection with this move.
– Lie with your back on the bed with hands at the side, and legs raised straight up towards the ceiling.
– Reach to your feet and raise upwards.
– Proceed back at a slow pace.
– Perform 20 in total.
Join Our Advanced Weight Loss Program Here
-
Crunch Rotation
Target your oblique muscles with this variation of basic crunches.
– Lie on your back with knees bent and arms behind your head.
– Crunch up, lifting one leg slightly as you twist and touch the opposite elbow to the knee.
– Return to starting position and repeat on the other side.
– Complete 10 reps on each side.
Join Our Advanced Weight Loss Program Here
-
Leg Marches
Master this basic move before advancing to more challenging variations:
– Lie on your back with knees bent at 90 degrees and shins parallel to the bed.
– Flatten your back against the bed, exhale slowly, and lower one heel to tap the mattress.
– Alternate legs while tapping the bed.
– Continue for 30 seconds.
– Repeat three times.
Join Our Advanced Weight Loss Program Here
-
Double Leg Reverse Crunches
Building on leg marches, double leg reverse crunches step up the abdominal challenge by coordinating both legs.
– With your shins parallel to the bed and your knees at a 90-degree angle, lie on your back. Flatten your back against the bed.
– Exhale, lowering your heel to tap the mattress. You can also do this exercise with both legs extended to maximize the challenge.
– To raise the difficulty level even more, raise both legs simultaneously.
– Slowly draw both knees toward the chest, with feet raising to be above the head while crunching up.
– Lower your legs back down to the starting position, then lift them up again.
– Aim for 20 repetitions.
If You Want An Advance Level Weight Loss Program Then Join – Our Best Weight Loss Program Here
We highly recommend to visit official website – Check Here
-
Alternating Straight Leg Raises
Transitioning to single-leg movement increases the difficulty by engaging longer levers.
– Lie on your back with legs extended upward, perpendicular to the bed. In reaching for your shins, you will flatten and round your back reach to the knee exhale, and retreat inhaling in the same manner as starting position.
– Exhale slowly, pressing your lower back into the bed as you flatten your back and lower one straightened leg toward the mattress.
– Reach up, turn your torso slightly, and touch the shin of the leg that is extended toward the mattress.
– Inhale as you raise the extended leg toward the ceiling, rounding your back and keeping your abs engaged. Repeat on both sides.
– Aim for five repetitions per leg.
Join Our Advanced Weight Loss Program Here
-
Straight Leg Raises
Elevate the challenge by lifting both extended legs at the same time.
– Lie on your back with your palms under your hips for added help. Straighten your legs.
– As a result, both legs are lifted in the air, raising them to hover above the floor.
– While holding the position for 30 seconds, adjust the height of your legs for difficulty.
– Relax and repeat for three sets.
Join Our Advanced Weight Loss Program Here
-
Scissor Kicks
Engage your hips, glutes, and inner thighs in a swaying activity with lateral movement.
– Lie on your back with your legs straightened and your palms under your hips.
– Legs are lifted above the bed by 6 inches.
– Make sure to utilize your palms for extra help and support. Mobile-like integrating scissor-like movements with slow breaths integerValue
Join Our Advanced Weight Loss Program Here
-
Modified Planks
A simpler variation is to begin with the forearms placed on an elevated surface such as a mattress.
– Lie on your stomach, elbows under shoulders, palms together.
– Rise onto your toes and engage the core and glutes to keep your back flat.
– Hold for 15 – 30 seconds, repeat 3 times.
Join Our Advanced Weight Loss Program Here
-
Side Planks
Target the obliques through this Garibaldi-oriented plank variation.
– Lie on your side with your feet stacked, your body in a straight line, and your arm straight.
– Engage core and glutes while lifting into a straight line.
– Hold for four breaths; switch sides.
Join Our Advanced Weight Loss Program Here
-
One-Legged Ab Planks
In this challenging balance and core variation
– Hold a high plank, lifting one leg.
– Maintain a straight line, holding for 5–10 seconds.
– Switch legs, aiming for three to five reps per side.
Disclaimer: At Thriven Authority, we strive to provide clear and helpful information for our readers. All products listed are carefully curated by our editorial team, but we recommend using your discretion and seeking an expert’s opinion before using them. Prices and availability may change after publication. If you buy something via the links in this article, we may earn a commission.
