Believe it or not, you don’t need to get out of bed to tone your muscles. Here’s a simple exercises that you can do while surfing the Internet and practice directly in bed will give you a slim waist.
According to a study published by the U.S. National Institute of Health, you don’t need to exercise with weights to lose weight.
However, if you are one of those people who don’t feel motivated to go to the gym or run in the morning before going to work, then this list of exercises to do in bed is for you.
Let’s go! Yes, you can do it!
1. Leg raise movement
Lie flat on the bed, arms stretched along the body, legs together, raised off the bed. Tighten your abs, lift your legs up to create a 90-degree angle to your body. Hold for a few seconds and then return to the starting position. Repeat 8 times, do 3 sets.
2. Lifting hips, kicking legs
Lie on your back on the bed, legs together, knees bent, lift your body up to create a bridge pose. Tighten your abs, draw your right knee toward your chest. Hold for a few seconds, then return to the starting position and switch sides. Repeat 8 times, do 3 sets.
3. Push-ups, leg kicks
Get into a push-up position with your knees on the bed. Squeeze your abs, bring your left knee to your chest, and then kick to the side. Hold for a few seconds, then return to the starting position and switch sides. Repeat 8 times, do 3 sets.
4. Plank moves to raise hips
Prepare in a plank position. Squeeze your abs, push your hips up as high as you can. Hold for a few seconds and then return to the starting position. Repeat 8 times, do 3 sets.
5. Abdominal crunch
Lie flat on the bed, arms straight overhead, legs straight. Tighten your abs, lift your entire upper body to a sitting position, back straight, arms stretched out in front of your chest. Hold for a few seconds and then return to the starting position. Repeat 8 times, do 3 sets.
6. Movement to raise people
Lie on your stomach, hands on the bed. Squeeze your abs, push yourself up off the bed. Hold for a few seconds and then return to the starting position. Repeat 8 times, do 3 sets.
7. Round foot kick
Lie straight, arms extended to the sides of the body, legs straight. Squeeze your abs, lift one leg up, kick in a circle, and then stop in a position perpendicular to the body. Hold for a few seconds, then return to the starting position and switch sides. Repeat 8 times, do 3 sets.
8. Foot pedal movement
Lie on your back with your arms stretched out to the sides of your body, your legs together and straight up to the sky, perpendicular to the body. Tighten your abs, draw your knees toward your chest. Hold for a few seconds and then straighten your legs back to the starting position. Repeat 8 times, do 3 sets.
9. Side-lying movement raising the legs
Lie on your left side, rest your head on your left hand, right hand on the bed, legs straight, together. Tighten your abs, raise your legs off the bed. Hold for a few seconds and then return to the starting position. Repeat the movement 8 times and then switch sides, do 3 sets.
10. Side-lying movement, raising one leg
Lie on your right side, right arm extended overhead, knee on arm, right leg straight, left leg bent in front of right leg. Squeeze your abs and lift your right leg off the bed. Hold for a few seconds and then return to the starting position. Repeat the movement 8 times and then switch sides, do 3 sets.
