Here’s a simple 10-day workout plan designed to help you lose thigh fat with minimal effort. These exercises can be done while lying down, making them ideal for a “lazy” workout approach. Pair this with a healthy diet for best results.
10-Day Lying Lazy Workout Plan
Day 1: Leg Raises
- How: Lie on your back with legs straight. Lift both legs towards the ceiling, keeping them straight, then slowly lower them back without touching the floor.
- Reps: 3 sets of 15-20 reps.
Day 2: Lying Side Leg Raises
- How: Lie on your side with your legs stacked. Lift the top leg up towards the ceiling and lower it back down.
- Reps: 3 sets of 15-20 reps on each side.
Day 3: Glute Bridges
- How: Lie on your back with knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes, then lower back down.
- Reps: 3 sets of 15-20 reps.
Day 4: Clamshells
- How: Lie on your side with knees bent. Keeping your feet together, lift your top knee as high as you can and then lower it back down.
- Reps: 3 sets of 15-20 reps on each side.
Day 5: Bicycle Crunches
- How: Lie on your back with your knees bent. Bring one knee towards your chest while extending the opposite leg, then switch sides in a cycling motion.
- Reps: 3 sets of 15-20 reps.
Day 6: Side Lying Hip Abductions
- How: Lie on your side, keep your bottom leg bent for support, and lift the top leg straight up, then lower it back down.
- Reps: 3 sets of 15-20 reps on each side.
Day 7: Reverse Crunches
- How: Lie on your back with your legs lifted in a tabletop position. Use your core to lift your hips off the ground, bringing your knees towards your chest.
- Reps: 3 sets of 15-20 reps.
Day 8: Flutter Kicks
- How: Lie on your back with your legs straight. Lift your legs slightly off the ground and alternate kicking them up and down.
- Reps: 3 sets of 30-60 seconds.
Day 9: Leg Circles
- How: Lie on your back with one leg raised. Draw small circles in the air with your raised leg, then switch directions. Repeat with the other leg.
- Reps: 3 sets of 10 circles in each direction per leg.
Day 10: Lying Leg Extensions
- How: Lie on your back with your knees bent. Extend one leg straight out, keeping the other bent, then switch legs.
- Reps: 3 sets of 15-20 reps on each leg.
Additional Tips for Success:
- Warm-Up: Always start with a light warm-up, such as stretching, to prepare your body for exercise.
- Rest: Take 30 seconds to 1 minute of rest between sets.
- Hydration: Drink plenty of water before, during, and after workouts.
- Diet: Complement these exercises with a balanced diet, focusing on whole foods and reducing processed foods for optimal results.
- Consistency: Perform this routine daily for 10 days for the best results.
By following this 10-day lying workout plan and incorporating a healthy diet, you can effectively target thigh fat and improve overall muscle tone.
