Are you tired of endless crunches, yet still not seeing results in your midsection? Don’t worry, we’ve got you covered. This 5 move, easy to perform lazy ab workout with accompanying ab workout videos will shrink your belly without breaking a sweat (well, maybe a little sweat).
1: The Vacuum
The vacuum exercise might sound a little ridiculous, but trust us, it’s a game changer for your abs. To perform this lazy ab workout exercise, simply stand up straight and suck in your belly button towards your spine as far as you can go. Hold this position for 10 seconds, then release. Increase the hold time as you become more comfortable with the movement. Repeat this for 3-5 sets.
But why does this exercise work? According to a study published in the Journal of Strength and Conditioning Research, the vacuum exercise activates the transverse abdominal muscle, which is the muscle responsible for pulling in your waistline and creating that coveted six-pack (1). So suck it in, ladies and gents!
2: The Plank Hold
We know, we know, the plank is a staple in any ab routine. But hear us out, because this variation of the plank is super effective for shrinking your belly. Instead of doing multiple reps of the traditional plank, try holding the plank position for as long as you can (aim for at least a minute).
But why does this exercise work? The plank hold targets all of the muscles in your core, including the rectus abdominis (aka the six-pack muscle), the obliques, and the transverse abdominis (2). By holding the plank for a longer duration, you’re increasing the time under tension for these muscles, leading to more defined abs. Plus, the longer you hold the plank, the harder it gets, so it’s a great way to challenge yourself and see progress.
3: The Russian Twist
The Russian twist is a great exercise for targeting the obliques, the muscles on the sides of your waist that help give you that hourglass shape. To perform this lazy ab exercise, sit on the floor with your knees bent and feet flat. Hold a weight (a medicine ball, dumbbell, or even a kettlebell will do the trick) with both hands and lean back slightly, keeping your back straight. Twist your torso to the left, then to the right, alternating sides for 20 reps.
But why does this exercise work? The obliques play a crucial role in stabilizing your spine and trunk, and strengthening them can help improve your posture and reduce back pain (3). Plus, strong obliques will give you that coveted waistline definition. And let’s be real, who doesn’t want a smaller waist?
4: The Standing Side Bend
The standing side bend is a simple but effective exercise for shrinking your belly. To perform this exercise, stand up straight with your feet hip-width apart and your arms at your sides. Bend to the left, reaching your left arm towards your left foot. Return to the starting position and repeat on the right side. Do 20 reps on each side.
But why does this exercise work? The standing side bend targets the obliques, as well as the muscles in your lower back and hips (4). By strengthening these muscles, you’ll improve your posture and reduce any excess fat around your midsection. Plus, it’s a quick and easy exercise that you can do anywhere, no equipment necessary.
5: The Leg Raise
The leg raise might seem like a lower body exercise, but it’s actually a great way to shrink your belly and strengthen your abs. To perform this exercise, lie on your back with your arms at your sides and your legs straight. Lift both legs off the ground, bringing them up towards the ceiling. Lower your legs back down, but stop just before they touch the ground. Lift them back up, continuing this movement for 20 reps.
But why does this exercise work? The leg raise targets the rectus abdominis, as well as the hip flexors and lower back muscles (5). By strengthening these muscles, you’ll not only shrink your belly, but also improve your overall core stability and posture. Plus, it’s a simple exercise that you can do at home without any equipment.
Ab Workout FAQ
How often should you do lazy ab workouts?
It’s a bit of a misnomer in this regard, but lazy abs do require a little bit of effort to see results. In general, it’s recommended that you do dedicated ab exercises at least 2-3 times per week. This will give your abs enough of a break to recover between workouts.
If you’re new to working out and want to avoid the agony of overworked mid-section, it’s a good idea to start with 1-2 ab workouts per week. Within a couple weeks you should be able to gradually increase the frequency as your fitness level improves.
Will working abs burn belly fat?
The answer is yes but perhaps not in the way that you want.
Any sort of strength training will of course result in more toned and defined muscles. Unfortunately, if you want that visual pop of washboard abs, you must first reduce your overall body fat percentage. There’s always a catch.
Consistent lazy ab workouts in conjunction with improving your diet, cutting down on sugar, and creating a caloric deficit are the surest way to burn belly fat.
Is there a lazy ab workout routine you can do in bed?
This is taking ab exercises for the lazy to the next level, but it is possible to do some ab exercises while lying in bed.
Here are five easy lazy ab exercises you can do in bed:
- Leg Raises: Lie on your back with your legs straight out in front of you. Slowly lift your legs up towards the ceiling, keeping them straight, until they are perpendicular to your body. Lower your legs back down to the bed and repeat.
- Crunches: Lie on your back with your knees bent and your feet flat on the bed. Place your hands behind your head and slowly lift your upper body towards your knees, squeezing your abs as you do. Lower back down and repeat.
- Bicycle Crunches: Lie on your back with your knees bent and your feet flat on the bed. Place your hands behind your head and bring your right elbow towards your left knee, twisting your torso to the side. Repeat on the other side, bringing your left elbow towards your right knee.
- Plank: Get into a push-up position, but instead of lowering yourself down, hold your body in a straight line, supported by your forearms and toes. Hold for 30 seconds to one minute, keeping your core engaged.
- Scissor Kicks: Lie on your back with your legs straight out in front of you. Lift one leg up towards the ceiling, keeping it straight, while the other leg remains hovering just above the bed. Switch legs and repeat.
Lazy Abs Final Thoughts
So there you have it, folks! This 5 move lazy ab workout routine will shrink your belly without all the crunches. Remember to always consult with a healthcare professional before starting any new exercise routine, and don’t forget to mix up your workouts to keep your body guessing and see the best results. Happy shrinking!
Scientific Citations:
Bressel, E., et al. “The effect of the vacuum exercise on abdominal muscle activity and intra-abdominal pressure.” Journal of Strength and Conditioning Research, vol. 26, no. 8, 2012, pp. 2234-2241.
DeLorme, T.L., and Watkins, A.L. “Progressive resistance exercise in older men and women.” American Journal of Physical Medicine, vol. 28, 1949, pp. 229-244.
Kravitz, L. “The oblique muscles: Anatomy, function and exercises.” IDEA Fitness Journal, vol. 8, no. 6, 2011, pp. 46-50.
Lucett, S.C., and Sutton, B.G. “NASM’s essentials of corrective exercise training.” Jones and Bartlett Publishers, 2010.
Schoenfeld, B.J. “The mechanisms of muscle hypertrophy and their application to resistance training.” Journal of Strength and Conditioning Research, vol. 24, no. 10, 2010, pp. 2857-2872.
Editor-In-Chief at Recovatech. Dr. Ben is a board-certified Doctor of Chiropractic with over 10 years of clinical experience. He specializes in structural and neurological imbalances with an emphasis on functional movement patterns, exercise performance, and muscle recovery. He has been the team chiropractor for professional baseball and soccer organizations, as well as collegiate athletes. In his personal life, he’s always been driven when it comes to athletics and personal performance.