Lazy Girl Workout: 5 Exercises You Can Do Lying Down


Finding the motivation to work out can be a challenge, especially when the thought of hitting the gym or engaging in high-energy exercises seems daunting. But what if there was a way to stay active while lying down? Introducing the “Lazy Girl Workout,” a series of five simple exercises that you can perform while comfortably reclining. These exercises are designed to help you stay active and maintain your fitness levels without requiring a huge amount of effort or energy. So, grab a comfortable spot, clear a little space, and let’s explore five effective exercises that cater to your lazy side.

Leg Lifts:
Leg lifts are a fantastic way to target your core, hip flexors, and thighs while lying down. To perform this exercise:

  • Lie on your back with your arms at your sides.
  • Slowly lift both legs off the ground, keeping them straight and together.
  • Raise them until your feet are pointing toward the ceiling or as high as your flexibility allows.
  • Lower your legs back down without letting them touch the ground.
  • Repeat this movement for a set number of repetitions.

Glute Bridge:
The glute bridge is an excellent exercise for strengthening your lower back, glutes, and hamstrings. Here’s how to do it:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Place your arms at your sides, palms facing down.
  • Engage your core muscles and push through your heels to lift your hips off the ground.
  • Keep your body in a straight line from your shoulders to your knees at the top of the movement.
  • Lower your hips back down and repeat.

Bicycle Crunches:
Bicycle crunches are a fun and effective way to work your abs and obliques. Here’s how to perform them:

  • Lie on your back and place your hands behind your head, elbows out to the sides.
  • Lift your head and shoulders off the ground, engaging your core.
  • Bring your right elbow and left knee toward each other while extending your right leg.
  • As you do this, twist your torso to bring your left elbow toward your right knee while extending your left leg.
  • Continue alternating sides in a pedaling motion, as if you’re riding a bicycle.

Inner Thigh Leg Lifts:
Target your inner thighs with this gentle yet effective exercise:

  • Lie on your side, supporting your head with your bottom arm and keeping your legs straight.
  • Keep your top leg straight and lift it as high as you comfortably can.
  • Lower the leg back down without letting it touch your bottom leg.
  • Perform the desired number of repetitions on one side before switching to the other.

Abdominal Breathing:
Abdominal breathing is a great way to engage your core muscles and practice mindfulness. Here’s how to do it:

  • Lie on your back with your knees bent and your hands resting on your abdomen.
  • Breathe deeply through your nose, allowing your abdomen to rise as you fill your lungs with air.
  • Exhale slowly through your mouth, engaging your core muscles to help push the air out.
  • Focus on the rhythm of your breath and the sensation of your abdomen rising and falling.


Staying active doesn’t always require intense workouts or high-energy activities. The Lazy Girl Workout offers a convenient and enjoyable way to keep your body moving while lying down. These five exercises can be easily incorporated into your routine, helping you maintain your fitness levels and enhance your overall well-being. Whether you’re looking for a way to squeeze in some movement during a lazy day or you simply prefer a more relaxed approach to exercise, these lying-down exercises have got you covered. So, embrace your inner laziness and get moving while lying down!

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