8-Minute Evening Workout Before Bed
If you are one of those people, who don’t have time to do some exercise in the morning, doing a workout in the evening before you go to bed is also an excellent option. It is confirmed that late night workout improves our sleep, stimulates our metabolism and help us lose extra weight. In this article, you can find an 8-minute evening workout which will provide amazing benefits for your body.
Sit down on the floor lift your legs off the ground ( if you are having a hard time keeping your feet off the floor you may place your heels on the floor). Interlock your hands and twist from one side to the other. Make sure you look at your hands when they are going from one side to the other.Do this for 10 times. (1)
Stepping backwards with your left leg, lower your body into a lunge, as you are raising your arms in front of you Lowering your arms, bring your left leg back to standing position, then repeat on another side to complete one rep. Repeat this 10 times.
Rear Leg Raises
Start on your fours with a head looking forward, and the bend of the knees should create a 90-degree angle between the calves and hamstrings. Then extend one leg up and hold the position for several seconds. Repeat it several times, and then switch leg. (3)
Reverse Plank with Leg Lift
Tighten your abdomen by pulling it in and upward, as if your trying to pull in you abdomen towards your spin. Try to hold the straight line position beginning at 15 seconds and working up to 30 seconds. Reverse the lift by flexing the hips and lowering them back to the floor. As soon as your buttocks touch the floor, begin the next lift upward. If you feel your hips beginning to drop, rather than hold a straight line, go down, rest for 60 seconds, and start again.
Barbell Glute Bridge
Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart, extending your hips vertically through the bar.. 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.
Dumbbell Split Jump
For this exercise, you must take a pair of dumbbells and stagger stance with right foot in front and left a foot in the back. Then lower your body into a split squat. From this position, you should jump in the air and land with left foot in front, and right in the back. Repeat it 10 times. (6)
Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position
Similar to up-downs with a jump added into the motion, this is a full body exercise that targets your central part and also increases your stamina. After the first couple of sets, you should be able to the increase the speed of your motions. For optimal results, try to do them as fast as you can. Ideally, you should be doing 100 of these per day. The results will be inevitable in only a week.