These are Light Exercise Movements You Can Do In Bed – Everyone certainly wants to have a healthy body and is also very awake to be healthier and also confident when looking up.
Who intends to exercise, but in the end it’s just talk? Apart from being lazy or lazy to move, other causes are erratic weather, waking up late, not having a sports partner, broken shoes, and a million other reasons.
Actually, we can still burn calories without leaving the bed, you know! Here are some examples of light exercise movements! Are you ready?
1. Glute bridge
Launching Healthline, the glute bridge exercise targets the biceps femoris (thigh muscle located in the posterior or back), semitendinosus (one of three muscles that make up the hamstring muscle group), gracilis (shallowest muscle on the medial side of the thigh), gluteus maximus (strongest muscle). in the body located in the buttocks), and the gluteus medius (a functional muscle that helps move the hips).
To perform the glute bridge, lie on your back with your knees bent sports health and feet flat on the mattress. Then, lift your hips up, inhale, and slowly lower your body back down. Do as much as 15-20 repetitions.
2. Leg raise
To quote Byrdie, the leg raise is an exercise that targets the upper and lower abdominal muscles and increases flexibility throughout the back extensors and hip flexors. Looks easy, right?
“Leg raises may seem like an easy move, but don’t be fooled. When done correctly and safely, this exercise targets hard-to-reach lower abdominal muscles while strengthening the core and increasing flexibility,” says Lena Bozza, certified trainer.
Start by lying on your back, place your hands under your buttocks, and raise your legs straight up in the air. Then, lower your right leg until it almost touches the mattress, then return to the starting position. Switch to the left foot. Repeat for about 20-30 reps.
3. Lateral leg lift
Actually, the lateral leg lift is almost the same as the side leg raise. Launching Victorem Gear, this exercise uses the muscles in the hips to lift the leg to the side. Its function is to strengthen the core, glutes, and hips.
First of all, lie down on one side of your body with your hands supporting your head and one knee bent. Then, lift your leg up, lower it almost to the bed, and lift it back up. Do 20-30 reps on one side of the body, then alternate with the other side.
Who said planks can only be done on a flat and hard surface like the floor? Planks can also be done on a mattress! Because it is classified as a full body exercise, planks target the muscles of the upper, lower, and core at the same time, quoted Healthline.
Want to try? Do the plank position with your elbows on the surface of the mattress. Hold the body for 30-60 seconds. Planks on soft surfaces such as mattresses are more challenging for the core, especially for beginners.