Physical movement can be a literal hurt. Especially difficult is to motivate you in the morning if you are reluctant to leave a warm and cozy bed. The good news is that it is not necessary! Here are 10 exercises in bed to do the day to begin.
1. The Half Bridge
To do this exercise, lie on your back and set your feet on the bed with bent knees and legs apart. Lift the coccyx up until their upper body makes a straight line from the shoulder to the hip, knee line. Try to keep this movement pressed for 30 seconds, or as long as you can, keep your buttocks and coccyx until addicted. Lower and then repeat three repetitions. Be sure to continue breathing and engage your abs everywhere.
2. Lifting: Part One
For this movement stand with the arms on the sides. Make sure your legs are straight and then lift the right until they and their hip form an angle of 90 degrees. Slowly lower your leg on the bed. Repeat with the alternative legs. Have two sets of 10 reps per leg and be sure to exhale while lifting.
3. Bearing: Part Two
Turn off your tummy and lift your legs as above. This will make your buttocks work, but can be hard on the spine, so it does not if you have any kind of back injury.
Please press position on the mattress, equilibrándote sub-arms instead of the hands. It is done in this way to be sure to make a smoother surface. With the weight on the forearms and fingers, elbows are aligned under the shoulders. Raise your body to make a straight line from head to heel. Hold for 20 seconds and then relax for 30 seconds. Try to do three reps. For an additional challenge, gently slides one foot at a time, to the side and back, each time alternating.
We’ve all heard of this exercise, and that’s because it’s very beneficial to add strength to your core, arms, and midsection. Begin with the knees or toes and hands in the bed placing with your arms fully extended and while you hold your back straight. Then lower your chest to the bed, then return to the starting position. Perform as many repetitions as possible.
6. Tic Taps
This exercise should follow their push-ups directly. From the push-up, only take the right hand, and touch in front of your left elbow. After contact with the elbow, pull the hand quickly back into the starting position, and pass with the other hand. Continue forward and backward play with each other as long as possible.
Table 7. Tapas
To perform this exercise, sit on the bed with the legs extended in front of you and your arms resting on the sides. Bend your knees and set your feet on the bed. His hands and feet should be flat on the bed pointing in opposite directions. In a smooth action, press firmly in the hands and feet. Straighten elbows and lift the hip towards the ceiling with the torso and the thigh line forming a straight line so that your body appears in the form of a table. Hold and press your buttocks. Remove and repeat.
8. Bank pressures
You do not need a bar to do this, just use a few hand weights. If you have none, even cans of soup will do the job! If I want to explain that the doses are to be sealed, then we have much bigger than the ability to worry about problems.
9. Sit-Ups and Crunches
As long as you do not have a waterbed, you can sit ups and crunches easily on your own mattress. For an additional challenge, add a moving bike to your squats. To do this, lift as you would for a normal crunch, then turn your body gently aside. As he does, extend the other leg into the direction of rotation. Repeat this movement while alternating between sides.
Most importantly, you should do your stretches when chilling to avoid chilling.
Photo Credit: Exercises bed over media1.onsugar.com
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