Sometimes
the spirit is willing but the body is weak.
It’s a
universal truth that exercise is essential for healthy living. Even with that
knowledge, many just can’t find the time to hit the gym or go on a long run.
We’re
here to offer you a compromise.
Here are
five exercises you can do without leaving your bed.
Reverse
crunches
This
exercise targets the lower abdominals. Slower is better for this movement.
Focus on core stability and don’t rely on gravity or momentum.
·
Lie on your back with 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.
·
Slowly lower your legs back to the bed, engaging your
abdominals. Don’t let your lower back arch up off the mattress.
·
Feel as if you’re knitting your ribs together and pulling your
bellybutton toward your spine.
·
Repeat 10 times. Complete 3 sets with a 30-second rest between
sets.
If this
is too challenging, try decreasing the load by bending your legs to 90 degrees
and moving through a smaller range of motion.
Modified
handstand push-ups
This
exercise targets the shoulders, upper back, and core muscles. It can help build
shoulder stability and strength for full handstand holds or handstand push-ups.
·
Lie on your belly with your head near the edge of the bed.
·
Slide yourself forward until your hips are on the side of the
bed. Place your hands on the floor in a handstand position, shoulder-width
apart.
·
Lower yourself toward the floor, bringing your head between your
hands. Try to remain as upright as possible. 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.
·
Repeat for 10 repetitions. Rest 30 seconds. Repeat 3 sets.
Planking
This
exercise adds strength to your core, arms and mid-section.
·
Get into push-up position on your mattress, balancing on
your forearms instead of your hands.
·
With your weight on your forearms and toes, align your elbows
under your shoulders.
·
Lift your body to make a straight line from your head to your
heels.
·
Hold this position for 20 seconds and then rest for 30 seconds.
·
Try doing three reps.
Leg
raises
This
exercise tones the legs and abs.
·
Lie flat on your bed, placing your hands under your lower
buttock on each side to support the pelvis.
·
Keeping your knees straight, raise your legs by flexing the hips
upwards to a full-flex position.
·
Return to starting position. Don’t allow your heels to touch the
bed until all repetitions are complete.
The side
leg lifts
This
exercise strengthens the gluteal region. The area responsible for producing
the the shape of the buttocks.
·
Lie on your right side, using your right arm to support your
head, and keep your legs stacked on top of each other.
·
Slowly lift your left leg to about a 60-degree angle from the
ground, then slowly release back down without touching your right leg between
reps.
·
Complete 30 reps on each side.
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