6 excercises to do in bed when you wake up
Let’s take a look at a few exercises that you can perform in your bed. These exercises will help in building and strengthening the core and are an excellent way to start your day! We will be looking at Plank Hold, Push up, Leg raises, Superman hold, Russian twist, step-by-step.
In order to perform this deceptively simple yet beneficial exercise one needs to hold their body off the ground making sure their torso is in a straight line.
Holding a plank takes strength and endurance in your back and core. It also works your gluteus and hamstrings while supporting proper posture and improving stability.
It is a total-body functional movement i.e.Great for increasing strength and has the added benefit of engaging the core and lower body.
First get into the high plank position with your hands placed directly under your shoulders. Stabilize your lower half and ground your toes into the floor.
Begin to lower your body – keeping your back flat and eyes focused about 3 feet in front of you to keep a neutral neck- until your chest grazes the floor and then push back to the starting position avoiding jerk movements in your elbow while engaging the core. Remember to inhale while going down (eccentric) and exhale while pushing up off the floor (concentric).
It is a perfect exercise for the somewhat neglected lower abdominals and hip flexors.
Be sure to lie flat on the floor placing your hands by your side, palms facing down (prone position) with your head, legs and bottom all in contact with the floor.
Now engage your core and elevate your legs together off the floor to a 90 degree angle, making sure your legs are slightly bent (shy of lock). Lower your legs to the starting position and repeat.
This hold strengthens your lower back and core muscles as you lift your arms and legs off the floor.
Begin with lying flat on the floor face down (prone position) with your arms extended forward, making sure that your palms are facing the floor.
Now lift your legs and arms off the ground as if you are flying, keeping your core stabilized.
Always be sure to lift both arms and legs simultaneously to maximize the effectiveness of the work out.
It is a body weight exercise using just the weight of your upper torso to work your abdominals. The lower back muscles also work due to the position of the spine during the exercise.
To begin with sit with your knees bent and feet off the floor.
Hold your arms in front of you with your knees bent and feet off the floor.
Hold your arms in front of you with your fingers entwined. Lean back approximately 45 degrees and then twist side to side from your waist.