Bend your right knee, placing your foot behind you. Keep your head propped up with your right hand. Extend your leg outward, forming a straight line with your body.
Then, bend your knee inward toward your abdomen. Stretch out the leg again, returning it to its original position. Then, roll over and repeat the process on the opposite side. Try reverse crunches.
A reverse crunch is a somewhat more extensive exercise, but also a great way to work your legs and core. To begin, lie on your back. Stretch your arms along your sides, palms facing downward. Press your feet together, but bend your knees away from each other. You should form a kind of diamond-like shape with your legs. Then, bring your hips back to the bed while keeping your feet up. Attempt scissor legs. Scissor legs is an intensive exercise that works the legs and core. To start, lie on your back with your hands near your hips. Keep your palms face down. Point your toes forward and bring your feet into the air, forming a 90 degree angle with your body.
Then, bring it back up to the starting position. Then, repeat with your other leg. Method 3. Do around the world leg lifts.
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Around the world leg lifts are a great way to engage your full body. To start, get on your hands and knees. Keep your shoulders high and toes tucked under, pointing towards the bed. Then, swing your knee forward and tap it with your left hand.
How to Work Out Without Getting out of Bed
Keep swinging until your right ankle passes over your left leg on the bed. While doing this, reach your left arm back and tap your right heel. Do a bridge. If you have a headboard on your bed, a bridge can be a fun exercise to do that engages your whole body. To start, lie on your back, legs facing the headboard, while keeping your arms at your side. Relax your spine.
5-minute wake-up workout - NHS
You should form a kind of 90 degree angle with your legs. When you exhale, lift your bottom off the bed while sucking your stomach inward. Lift yourself as high as you can and then exhale. Repeat 10 times. Do jack splits. A jack split is kind of like a basic crunch, but slightly more elaborate.
To start, interlock your thumbs and raise your hands over your head. Stretch your legs outward as well, keeping your feet together. As you lift your legs, move them apart to form a "V. Repeat as many times as you can in 30 seconds. Method 4. Stretch your chest. Lie down on the edge of your bed with your head and chest facing the middle of the bed. Complete 15 to 20 reps before switching sides and completing another 15 to 20 reps with your knees positioned toward your right side.
Squeeze your abdominal muscles while raising your legs a few inches above the mattress. Keep your back pressed into your mattress, and raise your left leg up and toward your chest while keeping your right leg straight. Lower your left leg back into the original lifted position while swinging your right knee toward your chest. Continue repeating the movement for 30 seconds.
Lift your right leg from the hip with your knee bent at a degree angle with your knee bent and your foot flat. Use your glutes to push your foot toward the ceiling, squeezing when you reach the top of the movement. Return to the starting position and repeat 15 to 20 times before switching legs. Spread both arms out to your sides, creating a degree angle from the rest of your body. Begin moving your arms in small, fast circles for 15 to 20 seconds in a forward motion before reversing the motion for another 15 to 20 seconds. Repeat the arm circles to complete three sets. Lying on your back with your hands behind your head, elbows bent, do a sit up.
Once you reach sitting position, twist, pointing your right elbow down towards your left knee and then twist to your right, pointing your left elbow down toward your left knee, come back to center an then lower back down to the bed. Repeat sit-up and twist move 10 times. Repeat all exercises reps for 3 rounds!! Mountain climbers and Ab bikes should be reps!! Save this video to do later!! Lying on your back, place your hands down flat on the bed, palms down.
Keeping your legs straight, lift your right leg off the bed and rotate it in the widest circle you possibly can; bringing your foot down, almost to where it touches the bed, then around to the side and back to center. While you are rotating your foot, keep your ab muscles tight in order to control the rotation of your foot in a slow and controlled manner.
Circle your right leg 10 times then repeat on the other side. Lying on your back, bend your knees and place the heel of your left foot on your right knee. Lift your feet off the bed and pull your knees up toward you while you also lift your shoulders off the bed crunching down towards your knees. Repeat 25 times. While in regular plank stance, roll your hips to the side, propping yourself up on the side of your right foot. Hold your body straight, propped up on your right foot and right elbow for 15 seconds and then release. Switch to the left side and repeat. Lie flat on the bed and stretch out your arms to your side in line with your shoulders.
Keep your arms and shoulders flat on the bed while you roll your head to the right. At the same time lift your right knee to your chest. Breathe in while you tighten up your stomach muscles, then breathe out as you roll your right knee and hip to the floor on your left side. Slowly roll back to your original position and repeat on the other side.
Do this exercise on both sides, five times. Want an extra challenge? Grab a can of beans from the kitchen cupboard to use as a makeshift weight for this one:.