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Physical Exercise and Bodybuilding

7 Body Shaping Exercises You Can Literally Do While Lying in Bed

You may not always have the time or desire to put on your sneakers and walk out the door. Remember that you can kill two birds with one stone by turning your bed into a tiny gym when you're watching Netflix with a cup of tea and cookies. 

With these ten exercises, we welcome you to rock and roll in your bed.

Straight leg raise

Lie down flat on your back, arms at your sides and legs straight. Raise both legs to a 90-degree angle and then slowly descend them. Perform two sets of ten reps. 

Marching hip raise

On your back, bend your knees and place your heels beneath your buttocks. Raise your hips so that your knees and shoulders make a straight line. Then, when you lift your bent foot up and over your hip, pinch your butt and engage your core. Return the foot to its original position and repeat on the opposite side

Kneeling roundhouse kick

Stand on your hands and knees with your wrists under your shoulders and your legs hip-width apart. Raise your leg up and out to the side until it's level with your hip. Kick your foot out to the side and slowly return it to its original position.

Forearm plank

Place your forearms, palms down, beneath your shoulders. Make sure your legs are as wide as your hips and that your body is in a straight line. Return to the starting position by slowly lifting your core up and working your abs. You can fast repeat it or hold each position for ten seconds. 

Roll ups

Stretch your arms above your head while lying on your back. Slowly lift and bend your body into a 90-degree angle while inhaling. Then gradually lower yourself. Perform 3 to 5 sets of 15 reps. 

Half cobra push ups

Lie flat on your stomach, arms at your sides. Raise yourself till your lower abdomen is just over the bed's surface. Return to your starting position. Rep 15 times more.

Laying Spinal twist

Lie down on your back with your legs straight out in front of you. For further support, spread your arms out and press them into the bed. Raise your leg toward the ceiling and then lower it across your body to the opposite side. Hold the position, then return the leg to the center and lower it down. 

Rep the process on the other side.


Content created and supplied by: RefilweSylvester (via Opera News )


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