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How to Tone Up & Burn Fat & Calories While Lying Down

By M.L. Rose

The idea of lying down to burn fat may seem counterintuitive, but you can perform many efficient exercises while lying on the floor, on a bench or on an exercise ball. Although the best fat-burning exercises are cardio activities performed while you’re upright or seated, a supine or prone workout can tone muscles and trim calories effectively. Muscle tissue burns more calories than fat even when you’re at rest, so the muscles you build while lying down will help burn additional fat in the long run.

  1. Spend five to 10 minutes warming up with light aerobic exercises before you begin the workout.

  2. Perform upper-body exercises while lying on a bench or on top of an exercise ball, such as bench presses, lying shoulder raises, flyes and lying rows.

  3. Lie on the floor to do crunches, bicycle crunches, bridge exercises or lying twists to strengthen your core. Do crunches while lying on a decline bench to add intensity.

  4. Work your legs with a lying leg or calf press machine, or with a lying leg curl device.

  5. Perform your chosen exercises in a circuit to burn extra calories. Select eight to 10 exercises and prepare all the necessary equipment before you begin working out. Move immediately from one exercise to the next without resting until you’ve completed your set. Rest for two to three minutes before attempting a second set. Do three sets, or work up to that number. Try to work out every other day.

  6. Tip

    Alternate between upper-body, core and lower-body exercises during your circuit. This strategy allows one muscle group to rest while another works.

    Circuit training burns more calories than standard workouts because you keep your heart rate elevated. If you weigh 155 pounds and exercise for 30 minutes, for example, a standard weight-training workout burns 112 calories, vigorous weight training burns 223 calories, but a circuit burns about 298.

    You must create a calorie deficit to burn fat. Combine your workouts with sensible eating to trim as much fat as possible.


    Check in with your doctor before starting a new exercise program.

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