Table of contents:
- 8 exercise movements on the bed
- 1. Half Bridge
- 2. Pillow Exercise for the inner thigh
- 3. Plank
- 4. Hip Adduction by lying on the side
- 5. Leg lift face down
- 6. Push-ups
- 7. Tic Taps
- 8. Table Tops
Exercising at night can be very annoying if you are tired of work or activities all day. Especially in the morning, where it will be difficult for you to be motivated to wake up earlier because you prefer to continue sleeping. However, don't think that you don't have time to exercise, because you can actually exercise in bed. How to? Check out some of the movements below.
8 exercise movements on the bed
1. Half Bridge
To do this exercise, lie on your back and place your feet on the bed with your knees bent and your feet shoulder-width apart. Lift the tailbone and push it until the shoulders, hips and knees are in a line. Hold this position for 30 seconds. Then lower your body and repeat three more repetitions. Make sure you continue to breathe and hold your stomach in during the exercise.
2. Pillow Exercise for the inner thigh
Lie on your back with a small pillow between your legs. Lift your leg so that it extends straight up at a 90 degree angle, then squeeze the pillow for ten seconds before returning to the starting position and repeating. This exercise will tone your inner thighs.
3. Plank
Start with a position push-ups in your bed, with your forearms, not palms. It aims to be safe on soft surfaces. Supporting your weight on your arms and legs, bring your elbows under your shoulders. Lift your body to make a straight line from your head to your heels. Hold this position for 20 seconds and then rest for 30 seconds. Try doing three reps. To add to the challenge, you can step right and left.
4. Hip Adduction by lying on the side
For this exercise in bed, you need to start in a lying position on your side with your legs stretched forward. Then bend your arm to touch the bed, so that your arm supports your head, and your other arm is resting close to your hips. Straighten your legs on the bed, with one leg lower than the other. Lift the lower leg slowly, and keep your body in position. Stop when you feel your back getting tense or feel as if your hips are pulling. Slowly lower your leg to the starting position, then roll over to the other side and repeat with the other leg.
5. Leg lift face down
By wearing weights on the ankles that are light enough, about 1 kg, you can add to the difficulty level of exercise in this bed. While taking a lying position with your legs extended, stabilize your upper body by crossing your arms under your head. Lift one leg back as far as you can while keeping the leg straight. Return your leg to the starting position and lift the other leg. Repeat this step several times.
6. Push-ups
We must all be familiar with this exercise. Apart from increasing arm strength, it can also increase core strength. Start by placing the head or feet and hands on the bed. Extend your arms completely and keep your back straight. Next, lower your chest to the bed, then return to the starting position. Do as many reps as possible.
7. Tic Taps
This exercise should be done after push-ups . From position push-ups , You can just take your right hand and press it in front of the left elbow. After you make contact with your elbow, quickly return to the starting position and do it with the opposite hand. Keep repeating this movement for as long as you can.
8. Table Tops
To do this exercise, sit on the bed with your legs extended and your arms resting at your sides. Bend your knees and place your feet on the bed evenly. Hands and feet should be flat and point in opposite directions from each other. Press firmly on your hands and feet, then straighten your elbows and lift your hips toward the ceiling to form a straight line between your torso and thighs, making it like a table. Hold the position and press the upper thighs. Return to starting position, and repeat.
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