Monday, January 3, 2022

Top lazy exercises you can do in bed.

 


We all someday or other felt lazy to get out of our bed. Especially in winters when we don't want to get discharged from our bed. It is more like an excuse for the majority of people for not doing exercise in the early morning. For most people, Sunday is a day it mostly happens.

                                             credit: self.com





But hold my beer, There are so many effective exercises and stretches you can do without getting out from your cozy bed and I bet you that you will be consistent on this routine.

Read on to find out more!

These 10 exercises will be starting your day like never before. So, let's get into it.

1)Hip raises:-


Start off by laying straight in a bed like in the picture above. Raise your buttocks and you have to squeeze them at the top for max results.

  1. Perform 15 reps of 3 sets.
  2. Maintain your form throughout the exercise.
Anyone can do this exercise from child to older people and this will be strengthening your glutes and lower back muscles.

2)Reverse Crunches:-



In the first step fold your knees like in the picture above. Then after that bring your knees back while squeezing your abs.
  1. Perform 15 reps and 3 sets.
  2. Maintain your form for a great result.
This is the best and my favorite bodyweight abs exercise you can do from anywhere and this exercise is best for the lower belly.

3)Scissors:-


Stretch your legs as seen in the picture and then touch your legs by squeezing your abs.
Your legs should be 6 to 7 inches above the bed or ground.
  1. Perform 12 reps of 4 sets
  2. Focus on squeezing your abs muscles.
This exercise will focus on your whole abs.

4)Normal Pushups:-





This is the most common and effective exercise that we heard of. Great for your upper body consisting of chest and arms. But this common one is done in the wrong way by many people I saw.

Your body should be straight throughout the repetition and when you come up you should squeeze the chest.
  1. Perform 12 reps of 3 sets
  2. Don't touch your chest to the ground.
5)Cat cow pose:-




With your wrists directly under your shoulders and your knees directly under your hips, start on your hands and knees. To the top of your mat, point your fingertips. Knees and shins should be hip-width apart. Soften your look down and keep your head in a neutral position.
  1. To begin, go into Cow Pose: As you inhale, lower your belly to the mat. Raise your chin and chest to the ceiling and lookup.
  2. Draw your shoulders away from your ears and broaden across your shoulder blades.
  3. Then, in Cat Pose, bring your belly button to your spine and round your back toward the ceiling as you exhale. The position should resemble that of a cat stretching its back.
  4. Allow the crown of your head to fall toward the floor.
  5. Allow your chin to rest on the floor, but don't press it into your chest.
  6. Exhale as you return to Cat Pose, inhaling as you return to Cow Pose.
  7. Rep 5–20 times, then sit back on your heels with your torso upright to rest.
These simple yet effective exercises will be completing your workout regime without compromising your time also without moving from your bed.
So, now no excuses should be there to start.
 







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