Home Fitness 8 Exercises you can do without getting out of bed

8 Exercises you can do without getting out of bed

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If you are someone who does not have enough motivation to go to the gym, or to run, in the morning before going to work, then this list of exercises may be for you.

The exercises that we will see next can be done from the bed (on top of the mattress). Choose some exercises (or all if you prefer) and complete as many repetitions as possible for each exercise in 30 seconds.

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Here are 10 exercises that can be done from the bed before getting up:

 

1.- March with hip lift

Lie facing up (back on the mattress) with your knees bent, your heels near your buttocks and your arms on each side of your body with your palms pointing down.

Press on your heels as you raise your hips to draw a straight line between knees and shoulders. Without extending the leg, contract the right buttock as you lift your foot off the floor and bring your knee over your hip.

Rest the foot on the mattress and repeat the exercise with the other leg to complete a repetition.

2.- Side table with turn

Lie on your right side and support your right forearm on the mattress.

Keeping your hips, shoulders and feet aligned (one on top of the other), lift your hips to the ceiling (as high as you can). Extend your left arm to the ceiling and, without losing control, lower your waist down (without touching the mattress).

Go back up to the initial position and without losing control, turn the body from the waist as you carry your left arm below the body.

Return to the initial position again to complete a repetition. Make as many repetitions as you can for 30 seconds and switch sides to start over.

3.- Leg raising with knee towards the center

Lie on your right side with your right knee flexed and your foot behind you. Rest your head on your right hand and rest your left hand on the hip.

Point your left toes down and extend the leg to the same place to form a straight line with respect to the body.

Keeping the waist aligned, lift the leg towards the ceiling. When you reach the top, bend the knee and bring the leg to the center (or to your central muscles).

Re-extend the leg back to the ceiling and, without losing control, return to the initial position to complete a repetition. Complete the maximum number of repetitions possible in 30 seconds and change sides to start again.

4.- Inverted abdominals

Lie facing up with your arms on either side of your body and your palms pointing to the ground.

Join the feet and open the knees to the sides so that the space that your legs draw looks like a diamond. Press the ground with your hands and contract the central muscles of the body to raise your feet above the hip. Once the feet are aligned above the hip, we will lift the hip of the mattress to bring the feet to the ceiling.

From here, without losing control, we will lower the hip again (but keeping our feet up) to complete a repetition. Do the maximum number of repetitions possible in 30 seconds.

5.- Abdominals in “v” with separation of legs

Lie facing up with your arms on either side of your body and your palms pointing to the ground. Join the feet and open the knees to the sides so that the space that your legs draw looks like a diamond.

Press the ground with your hands and contract the central muscles of the body to raise your feet above the hip.

Once the feet are aligned above the hip, we will lift the hip of the mattress to bring the feet to the ceiling. From here, without losing control, we will lower the hip again (but keeping our feet up) to complete a repetition.

Do the maximum number of repetitions possible in 30 seconds.

6.- Lower abdominals and movement of scissors

Lie facing up with your hands below your hips (palms pointing to the floor). Lift both feet (without bending the knees) to the top (should be just above the hip) and aim the feet towards the ceiling.

Keeping your legs as straight as possible, contract your core muscles and lower your right leg towards the bed without losing control.

Without touching the bed, return the leg to its initial position and repeat the exercise with the other leg.

7.- Dolphin type board position

Position yourself in a board position with your forearms and palms resting on the mattress and your shoulders aligned just above the elbows.

Your body should draw a straight line between ankles and head. Keeping the central muscles contracted and legs straight, lift the hips upwards. Pause and return to the starting position (always with control) to complete a repetition.

8.- Arm extension with shoulder touch

Stand in a board position with your palms just below your shoulders. Your body should draw a straight line between head and ankles.

Contract your abs and glutes as you extend your right arm forward and hold the position for 1 second. Then touch your left shoulder with your palm and return to the starting position. Repeat the exercise changing sides and keep alternating to complete repetition

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