Exercises are good for your health, there are times you want to exercise, but for some reasons or the other, you are unable to. In case you are feeling lazy to get out of bed and do some exercises.
Here are some exercises you can do while in bed.
1. This exercise is called Planking
it adds strength to your core, arms, and mid-section.
All you need to do is to get into push-up position on your mattress, balancing on your forearms instead of your hands.
Your weight should be on your forearms and toes, align your elbows under your shoulders.
And lift your body to make a straight line from your head to your heels.
2. The side leg lift
this exercise strengthens the gluteal region, this area is responsible for the shape of your buttocks.
Just Lie on your right side, using your right arm to support your head, and keep your legs stacked on top of each other.
Lift your left leg to about a 60-degree angle from the ground slowly, then slowly release back down without touching your right leg between reps. You can complete 20 reps on each side.
3. Reverse crunch
This is an exercise that targets the lower abdominals. Slower is better for this movement. Your aim should be on core stability, thus don’t rely on gravity or momentum.
With your back on the ground and your hands by your side, palms down.
Keeping your legs straight, use your abs to lift your legs toward your face until your toes touch the headboard.
Lower your legs back to the bed slowly, engaging your abdominals. Careful not to allow your lower back arch up off the mattress.
4. Modified handstand push-ups
this exercise targets the shoulders, upper back, and core muscles. It helps build shoulder stability and strength for full handstand holds or handstand push-ups.
Just Lie on your belly with your head near the edge of the bed.
Slide forward until your hips are on the side of the bed. And your hands on the floor in a handstand position, shoulder-width apart.
Go low to the floor, bringing your head between your hands. Try to remain as upright as possible.
If you like, you can change the intensity of the exercise by walking your hands out to make it easier or bringing your hips off the bed to make it harder.
5. Leg Raises
this exercise tones the legs and abs. All you need to do is lie flat on your bed, placing your hands under your lower buttock on each side to support the pelvis.
Make sure your knees are straight, raise your legs by flexing the hips upwards to a full-flex position.
Return to starting position, and don’t let your heels touch the bed until all reps are complete.