Full-Body Exercises While Lying on Your Back

Supine exercises — where you are lying on your back — are plentiful and can provide a good workout that tones muscle without putting undue stress on your back. So banish the thought that lying down means no exercise; quite the contrary. Increasing the number of repetitions for these types of exercises makes your workout more challenging.

  1. Lying Corkscrew

    • Corkscrew exercises can be done lying on your back, building core strength while stretching out muscles and reducing tension in your core. To do a basic corkscrew, lie on your back with your arms stretched upward, grasping onto the legs of a sturdy chair or table for stability. Keeping your legs together, raise them at your hips so your feet point to the ceiling. TIghten your abs and lift your hips, swiveling your legs to the left as far as they will go. Hold for three counts before swiveling back to the front for three counts and then to the right for three counts. This is one repetition. Repeat 10 times for one to three sets.

    Stability Weight Press

    • Lying on your back, place your heels and the back of your calves on a stability ball -- a large, inflatable rubber ball that can be purchased in most exercise and department stores, as well as online. Hold one dumbbell in each hand, just over your pectoral muscles, shoulder-width apart. As you exhale, push the dumbbells up toward the ceiling, fully extending your arms as you push down on the stability ball with your calves. Hold the position for three to five counts before relaxing your legs, lowering your arms to starting position and inhaling. Repeat 10 to 12 times for one to three sets.

    Ball Pass

    • Similar to a leg lift, this exercise builds lower body, upper body and core muscles with the stability ball. Lying on your back, hold the exercise ball between your feet and extend your arms straight up over your head on the floor. Lift the ball with your feet, keeping your legs straight while simultaneously raising your arms. As your limbs meet over your core, pass the exercise ball to your hands and lower all limbs with the exercise ball now between your arms. Repeat the exchange, transferring the ball from your hands to your legs. This is one repetition. Do 10 to 12 repetitions for one to three sets, being sure to tighten your abdominal muscles throughout the exercise, and keep your movements slow and gradual to increase the effort needed.

    Bridge Lift With Chest Flyes

    • The bridge lift starts off on your back, but while you stay lying down, your core is raised for the majority of the exercise. If you suffer from back pain or ailments, do not do this exercise without first consulting a medical professional. Lie on your back with your knees bent and your feet hip-width apart, firmly planted on the floor. Place your arms on the floor, extended away from your body and lift your hips up as far as they will go, holding for three counts, then lower your hips till they are one-half inch above the floor. Repeat 10 to 12 times for one to three sets. Holding a dumbbell in each hand, raise your arms so they are perpendicular to the ceiling as you lift your thighs. Lower your arms as your hips drop.