Going to the gym early morning was very challenging for me, and I would skip days together just so I could spend a few more hours in bed. This was impacting my fitness routine. That’s when I came across a solution. Okay, let’s be honest – working out at the gym is not the most exciting thing to do, especially if you have to wake up early every single day. And if you are anything like me then you are not a morning person, then working out at mornings was a nearly impossible task (you don’t want to leave your comfy bed, change into gym clothes, and step out).
What if I told you, you can stay in bed and sleep for a bit longer, while still getting that lean and fit body you have been dreaming of?
Well, it's possible.
Here are a few basic exercises you can do in bed – set a timer for 5 minutes, pick 5 exercises to do, and then complete each exercise for a total of 1 minute each. BAM! Let's do it!
7 Amazing Ab Exercises You Can Do Before Getting Out of Bed in the Morning
Benefits Of Doing Ab Exercises In Bed
Let’s start with the fact that it's a great way to wake you up. These exercises helped charge me every morning, and not to mention made me fit! I did not have to compromise on extra bedtime and still got my exercise done. These exercises get your blood flowing and build your appetite for a hearty breakfast, which is the most important meal of the day. You end up feeling fit and energized, and the best part is that you will start seeing results soon if you do these exercises consistently.
Muscle Contractions For Warming Up
I usually start with something rather simple. Muscle contractions are important warm-up exercises that involve contracting and lengthening the muscles. They work on the abdominals, buttocks, biceps, and triceps.
Breathe deeply and massage your body gently to prepare it for the workout.
#1. Scissor Legs To Tone The Lower Abs And Legs
This exercise tightens your lower abs and gives your legs a good workout.
Lie flat on your back, and place your hands underneath your hips, with the palms facing down. Lift your legs, and keep your toes pointed. Engage your core as you lower the right leg and keep the left leg up in the air. Switch movements by raising your right leg and lowering the left. Repeat as many times as you can.
#2. Pelvic Tilts To Tone The Pelvic Floor Muscles And Abs
This exercise works the abdominals and hamstrings and alleviates lower back pain.
Lie on your back with your knees bent and feet on the bed. Lift your butt off the bed by tilting your hips. Hold for as long as you can. Bring your butt back to the initial position. Relax. Repeat till you feel a burn in your muscles.
#3. Hip Raised March For A Toned Butt And Thighs
Hip raises are perfect to bring out your curves and tone your butt.
Lie on your back, and bend your knees. Place your arms on the sides. Bring your heels close to your butt and slowly lift your hips so that your body forms a straight line between your knees and shoulders. Start marching while you are in this position. Lift each leg until it is perpendicular to the torso. Repeat on both sides alternately for as many reps as you can.
#4. Push-Ups To Strengthen The Upper Body
Push-ups strengthen your chest and define your shoulders and biceps.
You could either lie on your belly and do a few push-ups or sit up to face a wall next to the bed, and place your arms on the wall. Do as many reps as you can. Inhale while bringing your chest closer to the surface and exhale while pushing away.
#5. Upward Crunch Chop For Abs And Inner Thighs
This move not only firms your abdomen but also works on your inner thighs.
Lie on your back with your legs extended at 90 degrees, and arms overhead, with the hands clasped together. Take a deep breath, and as you exhale, pull your navel towards your spine while you lift your head and shoulders off the bed. Open your legs into a straddle position and crunch up and stretch your arms through your legs.
#6. Plank Exercise For Your Abs And Obliques
The plank is the perfect exercise to make your abdomen firm.
Just lie flat on your stomach, and bend your elbows. Raise your body, forming a straight line from the head to the feet. Your weight should be equally distributed between your arms and feet. Hold this position until you start feeling the burn in your lower abs.
You can even do a side plank, where you lie on your side and lift your hips high while brazing your core. Hold for as long as you can, and repeat on the other side.
#7. The Peddler: Laid Back and Seated To Tone Legs And Abs
This exercise tones the muscles in your calves and upper thighs.
Lie on your back, lift your legs, and start moving them in a pedaling motion. Do this for as long as you can.
Another pose that you can do in bed with pedaling is the Seated Bicycle Twist Pose. Sit with your knees bent. Bring your knees towards your chest, and clasp your hands behind your head. Lean back slightly with your torso and start pedaling.
For more impact on the side abs, you can twist to your sides while keeping your elbows out while doing the Seated Bicycle Pose.
5-Minute Workout During The Day
Your day is not as jam-packed as you may think. You can find time even between tasks. For example, you can do a few exercises while brushing your teeth or flossing. Instead of just standing there, you could do a few calf raises or squats. Every time there's a break while you are watching TV, you could do some push-ups or some jumping jacks. Use the stairs at your office and take a short walk during your break.
My Personal Experience: These are some ways in which I managed to keep myself fit despite being too lazy to wake up early to hit the gym. I honestly think it’s probably the most convenient way to exercise, I mean you are basically in bed! I was surprised with the results when I could see just staying in bed was so beneficial. And just 5 minutes a day was all I needed. Between getting up and getting ready for work, this quick workout was perfect for me.
While 5 minutes doesn’t sound like enough to make a difference, it does. The short, intense workouts energize you for the entire day. They are simple, effective, and will give you the burn you need. Don’t let laziness or extra snooze time keep you from missing out on your daily exercise. Just wake up and do it!
So, the next time you dread waking up super early for hitting the gym, you know what to do.
Author Bio :
Nisha is passionate about writing and loves to share her thoughts with the world. She has written many articles on yoga, fitness, wellness, remedies, and beauty. She keeps herself updated by going through interesting blogs every day. This fuels her passion and motivates her to write appealing and engaging articles. She is a regular contributor to StyleCraze.com and a few other websites.
from Dai Manuel: Your Lifestyle Mentor https://ift.tt/2veyhEF
No comments:
Post a Comment