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Begin leg lifts in a supine position; then, slowly lift both legs until they're perpendicular to the floor.
You definitely don't need to be upright in order to exercise your body. It's possible to get a full-body exercise while in a supine position on the floor. Lying on your back can make some exercises harder, since you're working against the pull of gravity when moving your arms and legs. Use repetition in some of the movement-based exercises to pack a more powerful punch.
Leg lifts help you work your core and legs. To complete leg lifts, lie on your back with your legs extended along the floor. Place your palms on the ground near your hips or, alternatively, place them on your belly so that you can feel and control your abdominal muscles as they contract and release. Engage your abs and quads, and then slowly lift both legs until the soles of your feet press toward the ceiling. Lower down with control until your legs are parallel with the floor but lifted several inches from the ground. Try to keep your lower back pressed into the floor, and lift and lower slowly. If you use momentum to propel your legs up and down, you're not getting a full workout.
Supine Spinal Twist
Spinal twists are often considered to be passive, restorative exercises-but they don't have to be. Keeping your muscles engaged while performing supine spinal twists will provide a better workout. To begin, lie on your back with both legs extended along the floor. Bend your left knee so that it points toward the ceiling, pressing your left foot into the ground. Use your right hand to slowly draw your left thigh across your body, keeping your left shoulder pressing into the ground. Extend your left arm out to your side. Keep your ab muscles engaged as you use core strength to slowly return your left leg to center. Switch to repeat on the other side.
Completing fish pose will exercise your core, legs and shoulders. Begin lying on your back with both legs extended. Point your toes away from you, slowly lifting your torso using core strength until you can rest both elbows on the floor beneath your back. Use shoulder strength to lengthen through your neck, pulling your shoulders away from your ears. Slowly allow your head to drop back until it rests on the floor. Keep your legs engaged; for additional challenge, you can carefully lift both legs until you create a 45-degree angle with the ground.
Working Your Arms
Work your arm muscles by lying on your back with your knees bent and feet pressing into the floor. Your arms should be extended along your sides, palms down. Slowly lift both arms, keeping the muscles engaged as you reach overhead until your hands reach the floor. Then slowly return your arms to their original position. You can also lie on your back and draw both knees to your chest, grasping the inside of each foot with your corresponding hand. Allow your knees to fall open, using arm strength to draw your knees closer to your armpits. You can bend in your elbows to achieve a stronger pull.