10 Exercises You Can Do Without Leaving Your Bed
We have all had mornings where the alarm goes off, signaling it is time as your workout but you just cannot even. Or maybe you’ve a big day of work before of you, and the very act of breaking of bed are daunting and unwelcome.
Here’s a compromise: instead of hitting the snooze button again, complete a short workout without actually leaving your bed. Productive procrastination anybody?
- Leg raises
Lie on your back on an exercise mat (or soft ground). Wedge your hands under your butt. Slightly raise your shoulders and feet off the floor (keep a slight bend in your knees) – that’s the starting position. Using your abs, raise your legs to approx. 30 degrees. Keep the rest of your body steady. Then slowly lower your legs back to the starting position (don’t let them touch the floor). Repeat until you complete your reps
- Push ups
Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders Keep your abs tight and drop your body straight down bending just your arms. Go back to the starting position.
- Scissor kicks
Laying on your back keep place your hands behind the head. Keep your abs tight and lift your left knee to touch the right elbow. Go back to the beginning position, raise your right knee, and touch it with left elbow. Make sure the abs remains engaged and your hands are relaxed, thus preventing you from pulling on your neck
.Your arms must be positioned correctly and your elbows set directly under the shoulders for proper weight distribution. The spine remains straight(don’t round out the spine ). Tighten the core to benefit from the exercise. Keep your legs slightly spread without adding pressure to the hip area. Adjust the distance between your feet as you need it. Breath slowly and deliberates so that your core is fully engaged and your body is relaxed.
- Hip Bridge
Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up, drop your bottom half way down and come back up . Perform this exercise for1 minute, breathing deeply the whole time. 6. Toe Touches
Begin with your legs lifted to the ceiling and arms lying flat above your head, making an “L” shape on your body. Reach up vertically to touch your toes, crunching your abs in the process, then slowly lower back to starting position.
- Leg lifts
Begin on your legs lying flat and arms either behind your head, under your lower back, or to the side. Lift your legs up until they’re perpendicular to the bed, and then slowly lower back down (the slower you go the harder the workout). Bonus points whenever you can complete reps without touching the ground in between.
- Swiss ball Jack Knife
Use a Swiss ball, also known as a stability ball. This training aid has been used for years to enhance core workouts. Rest your skins on the ball, then roll the ball toward the chest using your feet, then return to the starting position.
- Inner thigh lifts
Lie with your right side, and use your right arm to support your head. Bend your left leg and place your left foot over your right leg. Lift your right leg applying your inner thigh, foot flexed, in tiny pulses without releasing to the bed between pulses. Complete on each side.
- Butterfly Crunches
Lay down on your back keeping your feet together and close to the body (the knees bent outwards to the sides forming butterfly wings). Place your hands behind your head. Breathe out and lift your chest just a few inches off the ground towards your legs while keeping the back flat on the ground and the stomach muscles contracted.
Move back to the starting position
7 benefits of regular physical activity on workout plans:
Keeps your body fit and healthy
Increases sex drive and gratification
Boost your immune system and mental health
Decreases stress, risk by heart attack and cancer
Gives you trust and has anti-ageing effects
Keeps your mind sharp, Prolongs your life and arrives at you feeling happier
Aids you to lose weight, lowers hypertension and danger of diabetes
How much exercise is enough to lose weight?
The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.
Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.
Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.