You want the maximum training effect with minimum effort? Then try one of the following 5 great exercises that will help you get rid of that unwanted fat without having to buy any unnecessarily expensive gear or equipment.
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 bad conscience.
For all morning grouches who struggle with motivation, here are 5 simple exercises that you can do right in bed.
1. Scissor Kick
Scissor kick trains the entire abdominal muscle. However, the focus is on the lower and transverse abs 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 – You should repeat the exercise a total of 10 times before switching to the other leg.
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 gluteal muscles.
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 this exercises 10 times.
Although push-ups on the bed require practice, 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. Repeat this exercise 5 times
4. lateral leg lift
In this simple exercise you train your thighs and glutes.
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. Repeat this exercise 10 times before moving onto the other side.
5. Reverse crunches
Reverse crunches are recommended the most effective exercises for working out abs. Simultaneously, they are also one of the most difficult exercises to perform continuously. First, lie on your back and lift both legs until they are perpendicular to the rest of your body. Now bend your knees and pull them towards your chest. Hold this position for a few seconds before lifting them again. Repeat this exercise 10 times.