If you have the desire to get a better body shape, but do not have the energy to get up early, you can still exercise without leaving your bed. By using two important tools that a bed and your body, even those who are lazy exercise can even be fit.
“For those who are chronically ill, practicing in a place on the bed is a good thing and can help the healing,” said Rachel Straub, exercise physiologist and nutrition, and author of the book the authors Weight Training Without Injury: Over 350 Step-by-Step Pictures Including What Not To Do!
Let your body guide you, and do not push yourself beyond limits. Please do six exercises to strengthen core muscles, back, glutes and thighs. here are the move:
This exercise targets the lower abdomen and thighs. To do a reverse crunch correctly, lie down on the bed with knees bent and feet hip-width apart. Put your hands behind your head or beside your hips on the bed. Pull belly button toward the spine while pressing his back towards the bed and lift your knees to your chest. Lower your legs back into bed. Let your feet a rest in between repetitions of the movement.
Side plank with a twist
The move targets the abdomen, obliques and triceps. Lying on the right side of the body with your elbows under your shoulders. Lift your hips so your body forms a straight line from head to heels. Stretch your left arm over the shoulder pointing to the ceiling. Bring your left arm under the body while turning the upper body toward the bottom. Hold for one count, then turn the body back to the starting position and repeat in the opposite direction. Perform six to 10 reps.
Starting with dolphin pose and then bend your knees. Step foot back until your shoulder position above the elbow and chest parallel to the bed. Press the arm and elbow to the bed. Tighten the shoulder and back. Hold for 30 seconds to one minute. Then, relax your knees and take a breath.
This exercise targets the quadriceps muscles and your core muscles. Start by lying on your back with your feet hip-width apart. Relax the muscles of your glutes and lift your body up into positions kayang. Hold for 30 seconds to one minute.
Lie on your back with legs raised and then bent 90 degrees. Place your hands at your sides, palms facing down and your stomach muscles to contract. Press body back toward the bed. Inhale, lower your left leg in a two count. Exhale and lift your left leg to the starting position in a two count. Repeat denan right foot and do as many as 12 reps.
This movement focuses on the lower abdomen and legs. Lying supine. Bend your knees and arms at your sides. Lift both knees toward the chest before stretching both legs upward to form a 45 degree angle with the hip. Cross your left foot with the right foot and then back to its original position. Perform 12-15 reps.