You want the maximum training effect with minimum effort? Then try one of the following 5 fitness exercises for which you don’t even have to get out of bed.
For many people, getting out of bed in the morning is pure torture. Very few people waste a thought on sport at this moment – and if they do, then at most they have a guilty conscience.
For all morning grouches who struggle with motivation, here are 5 amazing exercises that you can do right in bed.
These exercises are perfect for those who can’t do standing or jumping exercises but still want to burn calories and lose weight!
1. Scissor Kick
The scissor kick exercises the entire abs muscles. However, the focus is on the lower and transverse abdominal muscles and the hip muscles.
Your legs are bent throughout the execution, with your feet resting on your heels. Your arms are at the sides of your body, your head is resting and your abdomen is pulling towards the floor. For better stability, you can place your hands under your buttocks, avoiding a hollow back. Now raise one leg about 30 to 40 degrees, the other hovering over the bed. The position is changed at the same time – repeat the whole thing several times.
2. Sliding leg curl
This exercise works best on the floor, but can also be done in bed. The gliding leg curl works the leg biceps as well as the glutes.
Lie flat on the bed and bend your legs, heels resting on the surface. Arms and hands are at the sides of your body. Now lift your hips and slide forward with one or both feet. Your head and shoulders remain on the bed. In this exercise, the upper body and thighs form a line. Keep your body tension high and pull your heels back toward your butt. Repeat the exercises several times.
Admittedly, push-ups on the bed require practice, but they are not impossible. This will train your triceps and chest muscles.
In the starting position, your hands are about level with your chest, your legs are extended backward, and your feet are placed on the tips of your toes. Legs, upper body and head form a straight line. But be careful: the arms should never be fully extended.
Lower the body so that the elbows point outward, keeping tension. You should almost touch the floor with your nose, then press back up and repeat the exercise several times. All the work is done by your arms and upper body. Don’t forget to breathe during the fitness exercise – inhale when lowering, exhale when pushing up.
4. Lateral leg lift
This simple exercise will train your thighs and buttocks.
Lie on your right or left side and place your upper hand in front of your body, the other hand under your head with your arm bent. In the starting position, the upper leg lies stretched out on the lower leg, the body forms a straight line.
Now slowly raise the legs to an angle of 45 degrees to the bed, without swinging. Hold the leg in this position for about ten seconds and lower it again. The hips and upper body should not move. Do this exercise about twenty times and then switch sides. If you want to make it more difficult, you can attach additional weight cuffs or a theraband to your ankles.
5. Forearm plank
Forearm plank trains your core. This means that you will work your back, pelvic floor and abdominal muscles. Also: triceps, shoulder and leg muscles. The plank is therefore a real all-rounder among fitness exercises.
The classic execution of the forearm plank begins in the prone position with the upper body supported on the forearms. The elbows are at shoulder level, and the forearms can be parallel or pointed so that your hands touch. The feet touch the floor only with the toes. Important: The body must remain in tension. The abdomen and hips form a line with the shoulders and legs.