For many women, their arms are a difficult area to exercise, because they accumulate the most fat.
We know, leaving your bed to exercise can be a scary thought, but did you know there are workouts you can do right there on bed? All you’ll need is two bottles of water and a pillow to add strength and endurance.
Try to do this workout 2 or 3 times a week, with as little rest as possible between exercises. Don’t forget to warm up before doing this exercise.
You can do this exercise routine without leaving your bed so no excuses!
1- Short circles
Work your shoulders, improve your posture. Starting with this exercise is good for warming up your arms as you work them.
-Sit on edge of bed and raise arms straight out to the sides, to form a T, and press shoulder blades together.
-Spread arms out with palms down, thumbs forward and make 20 forward circles with arms.
-Turn palms up, thumbs back and make 20 backward circles with arms. Repeat 3 sets.
2- Half cobra push-ups
-Lie face down on a yoga mat and place your hands under your shoulders. Lengthen your body on the mat.
Pressing with your palms, lift your chest off the floor and stop when your elbows form a 90-degree angle.
-Make sure your elbows are touching your rib cage the entire time. Aim for the triceps and chest.
3- Plank tap
-Begin in high plank position with palms flat, hands shoulder-width apart, shoulders stacked directly over wrists, legs extended behind you and core and glutes engaged.
-Touch the left shoulder with the right hand while activating the core and glutes to keep the hips as still as possible.
-Do the same with the left hand on the right shoulder. That’s 1 repetition.
-Continue, alternating sides. To make it easier, try to spread your legs a little further apart.
4- Diamond push-ups
-Touch the index fingers and thumbs, creating a diamond shape with the hands and place the hands under the center of the chest. Step up on your toes with your legs straight (push-up position), or on your knees in a modified plank, with your belly button pressed against your spine.
Bend your elbows gradually, making a four-part bend: half down, half down, half up and half up.
-Be sure to keep the core engaged so the hips don’t sag. Repeat the four-part push-up 10 times, then do 10 more push-ups without stopping in the middle.
5- Dumbbell Floor Press
-Lie on your back with your knees bent and feet flat on the floor, one foot from your butt.
-Hold a water bottle in each hand and extend arms up over shoulders, palms facing each other. With control, bend your arms and lower them sideways until your triceps touch the floor.
The elbows should form a 45-degree angle with the body. Slowly reverse the movement and start over. That’s one repetition. Complete 12 repetitions.