There are times when it does not provoke getting out of bed for a second, much less to exercise, since, due to the busyness of the previous day, the body does not give us more. Next, we bring you a great solution to make your exercises in the comfort of your bed, without the need to go to a gym or jog in a park. With these practical tips, you will be able to have a firm abdomen and spectacular legs, all without leaving the warmth of your sheets:
- One of the most effective exercises for developing your buttocks and gradually toning your extremities is the “Flying Point”; you should begin to support the trunk with both arms and legs looking out of your bed; then, the body is supported with the right arm and the right foot and left arm are raised. You can start warming up by alternating the rise of your limbs randomly to avoid any kind of cramp.
- To give strength to the abdomen and thighs, there is the exercise known as “hip to chin”, where you should turn around facing the ceiling, placing your arms next to the trunk of your body, then you have to bend your knees very carefully and gradually bring it up to your hips and lower part of your face. Get on and off carefully so as not to injure your spine.
- One of the most effective and simple exercises in bed is known as the “U”. To perform this exercise, you must be face down, resting your abdomen on the bed, then fully stretch your arms and legs, raising them as much as you can, while trying to make a kind of «U». It is recommended to do three sets of ten repetitions.
- The exercise on bed called the «Wiper washer» It is one of the most effective that have been invented, because it is very relaxed. They should be positioned as if they were going to sleep on their side; incorporate a pillow over one of your arms to support you more comfortably; slowly bring one of the legs up; change the leg and repeat the movement alternating them. It is recommended to do fifteen repetitions for the good effect of the training in the comfort of your bed.
- Lastly, we have the big workout called «Time to go» in which you must be on your back, with your knees well bent and your arms at your sides, palms down. Maintaining this position, drive through your heels as you lift your hips, creating a linear shape between your knees and shoulders; Squeeze your legs as you go to lift each foot and start pretending you’re walking up a flight of stairs. It is recommended to do series of 15 with intervals of one minute.
These wonderful recommendations will allow you to put excuses aside, training with ease. Without a doubt, it is an effective solution to activate your body and keep it in shape.