Beneficial Exercises You Can Do In Bed
Laziness is a way of life for some people. And for such people, we present these fantastic exercises, that can be done right in the bed!Do you think you should hit the gym, but just can’t bear to roll out of bed in the morning? Do you feel guilty about it? Well, don’t. You can now improve your mood and your body by lying in for a few more minutes. Don’t reach for your phone the moment you wake up, do these exercises, and feel your senses and your body wake up refreshed.
Rub your palms together and feel the warmth on your face, neck, chest, and stomach. Lie back, smile, and stretch.
Our top 10 recommended exercises to do in bed are:
1. The Goddess – Join the soles of your feet together, and lie back. Your arms could either be beside you, or above your head. Feel the stretch, and relax. Feel your body waking up. This helps you unwind. Exercise experts recommend this before going to sleep as well.
2. Spine twist – Lie on your back, and hug your knees to your chest. Then stretch your arms out to the sides. Twist your lower body to the right, bringing your knees to rest on the bed. Look towards the left when you do this.
Repeat the exercise on the other side as well. This straightens the spine, that probably feels all stiff after a night’s sleep. People with back issues should definitely do this exercise as many times as possible before getting out of bed.
3. Happy baby – Lift your legs in the air, with your knees close to your chest, and grip the outside of your feet. Your legs should be slightly wider than your torso. Rock your body a little, while flexing your feet and pulling them towards your torso. You will feel some resistance at this point.
This exercise elongates the spine, and gets the blood flowing. Do this stretch for 15-20 seconds, and then relax.
4. Cycle away – Put your legs up, keep your core muscles tight, and cycle away on that imaginary cycle. This helps increase blood flow to your heart, and works your leg muscles.
5. Side planks – Lie on your right side, with your right forearm on the bed to support you. Keep legs straight, with your feet on top of each other. Raise your hips up, and stretch your left arm towards the ceiling. Use your right forearm and feet to keep your balance.
Repeat this exercise on the other side as well. Remember to keep your core tight. This is an excellent exercise for your abs, triceps, and oblique muscles. Start by holding for 10 seconds per side, and building it up to at least 30 seconds.
6. Hip raises – Bend your knees while lying flat on the bed. Your palms should be facing down, with the arms either near your hips, or out to your sides. Press your heels into the mattress, and lift your hips up, while keeping the weight on your shoulders.
Make sure you use your core muscles to do so, and don’t put any strain on your neck. Your knees and shoulders should form a diagonal line. Bring your hips down slowly. You have completed 1 rep. Do this at least 10 times. You’ll feel the stretch in your abs, thighs, and butt.
7. Toe taps – Lie on your back with your heels close to your butt. While exhaling, bend your legs at a right angle, and lift off the bed. Keep your thighs parallel to the floor. Keeping your core tightened, touch 1 toe to the mattress, and return to the same position.
Repeat with the other foot. 10 repetitions per leg are recommended. This helps shape your thighs, and tightens your abdominal muscles.
8. Foot to foot crunch – Lie on your back and bend your knees. Now do a regular crunch, while touching each foot with the hand on the same side, one by one. This works your oblique and abdominal muscles. Make sure your neck or shoulders don’t take the strain.
9. Arm rotations – Sitting on the bed, rotate your outstretched arms clockwise, and then anti-clockwise. This will help get rid of the flab on your arms, and tone your biceps.
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10. Child’s pose – Kneel on the mattress, and let your big toes touch each other. Sit your butt down on your feet, stretch your arms in front of you on the mattress, and extend till you’re comfortable. Hold for a while. You will feel all the cricks in your spine disappear, and you’ll get up relaxed.
You’ve definitely toned up some muscles, burnt a few calories, and are fitter and happier now. Time to get up, and face whatever the day may have in store for you, with a smile!