Fitness while lying down: You can easily do these 5 exercises in bed

Sport for mistakes
5 fitness exercises you can do in bed

For many people, just getting out of bed in the morning is pure torture. Very few people waste a thought on sport at this moment – and when they do, it’s mostly a guilty conscience. For all morning grouches who struggle with motivation, here are 5 simple exercises that you can do right in bed.

1. The Scissor Strike

The entire abdominal muscle is trained with the scissor kick, also known as the scissor kick. However, the focus is on the lower and transverse abdominal muscles and the hip muscles.

And this is how it works:

Your legs are bent throughout the entire execution and your feet are on your heels. The arms are at the sides of the body, the head is lying down and the stomach is pulling towards the floor. For better stability, you can place your hands under your bottom, which avoids a hollow back. Now raise one leg about 30 to 40 degrees, the other hovers above the bed. The position is changed at the same time – the whole thing repeats itself.

2. The sliding leg curl

This fitness exercise works best on the floor, but can also be done in bed. The sliding leg curl trains the hamstrings and glutes.

And this is how it works:

Lie flat on the bed and bend your legs with your heels on the surface. Arms and hands are at the sides of the body. Now lift your hips and slide one or both feet forward. Your head and shoulders remain on the bed. During this exercise, your upper body and thighs form a line. Keep your body tension high and pull your heels back towards your bottom. The statements are repeated several times.

3. The push-up

Admittedly, push-ups on the bed require practice, but they are not impossible. This will train your triceps and chest muscles.

And this is how it works:

In the starting position, your hands are approximately at chest height, your legs are stretched backwards and your feet are on your toes. Legs, upper body and head form a straight line. But be careful: your arms should never be fully stretched out.

Lower your body so that your elbows point outwards, keeping tension. You should quickly touch your nose to the floor, then press up again and repeat the exercise several times. All the work is done by the arms and upper body. Don’t forget to breathe during fitness exercises – inhale when lowering, exhale when pushing up.

4. The side leg lift

With this simple exercise you train your thighs and glutes.

And this is how it works:

Lie on your right or left side and place your upper hand in front of your body, and place your 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 and without momentum lift your legs to an angle of 45 degrees to the bed. Hold your leg in this position for around ten seconds and let it drop again. Hips and upper body should not move. Do this exercise around twenty times and then switch sides. If you want to make it difficult, you can attach additional weight cuffs or a Theraband to your ankles. You can find more Theraband exercises here.

5. The forearm support

The forearm plank, also known as plank, trains your core. This means that you target your back, pelvic floor and abdominal muscles. Also: triceps, shoulder and leg muscles. The plank is therefore a real all-round talent among fitness exercises.

And this is how it works:

The classic version of the forearm support begins in the lying position on the stomach, with the upper body supported on the forearms. The elbows are at shoulder height, the forearms can be parallel to each other or tapered so that they touch your hands. The feet only touch the ground with the toes. Important: The body must remain in tension. The stomach-hip area forms a line with the shoulders and legs.

jge
Bridget

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