Lifestyle

Don’t Leave Your Bed without Doing These Exercises

You are doing perfectly well at the gym and your muscles are starting to get toned. One thing is still missing, which is the need to start off your day right, no matter the circumstances.

Did you know that this can be achieved by a few exercises you can do while still in bed? Yes, you’re not dreaming! This decision doesn’t require the effort of leaving your beloved bed super early in order to have enough time to exercise, but it allows you to enjoy your time and wake up peacefully while benefiting your body. Here are the morning exercises that will help you get that energy going.

1 – The half bridge: lie on your back and place your feet on the bed with your knees bent and your legs hip-width apart. Lift your tailbone and push up until your upper body makes a straight line from shoulder to hip to knee. Hold this move for 30 seconds, or as long as you can, then lower and repeat for three reps. Make sure to continue breathing correctly and engaging your abs throughout.

2 – Planking: get into push-up position on your mattress, balancing on your forearms instead of your hands, as you don’t want to hurt yourself because you are exercising on a soft surface. With your weight on your forearms and toes, align your elbows under your shoulders and lift your body to make a straight line from head to heels. Hold this position for 20 seconds and then rest for 30 seconds. Three reps are ideal for this exercise!

3 – Push-Ups: knowing that this exercise really helps adding strength to your core, arms and mid-section, it’s essential to include it in our morning routine. Start by placing your knees or toes and your hands on the bed, with your arms fully extended and back straight. Lower your chest towards the bed, and then return to starting position. Perform as many reps as possible.

4 – Leg Lifts: lay flat on your back with your arms at your sides and your legs straight. Lift the right one until both, it and your hip, form a 90-degree angle. Slowly lower the leg down to the bed. Repeat with alternate leg and do two sets of 10 reps per leg. Don’t forget to exhale as you lift!

5 – Table Tops: sit on the bed with your legs extended in front of you and your arms resting at your sides. Bend your knees and place your feet flat on the bed, while making sure they are pointing in opposite directions from each other. In a smooth action, press firmly into your hands and feet. Straighten your elbows, and lift your hips up toward the ceiling in order to form a straight line with your torso and thighs, making your body appear like a table. Hold the position, retract and repeat.

6 – Sit Ups and Crunches should not be removed from your list if you do not have a water bed.

Last but not least, never forget to do your stretches when you cool down in order to prevent injury. Can your mornings get any more energetic?

 

Mirella Haddad



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