5 full body exercises for lazy girls to do right in bed
Spend 10 - 15 minutes every day doing the following movements to help improve your loose waist and buttocks.
With the 5 exercises below, you can do them right on the mattress every morning or before going to bed. Be careful to choose a mattress with moderate elasticity, not too soft. Doing it on a sunken, highly elastic surface will affect the spine and will not bring about effective training.
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Bicycle Crunches - Sit-ups, cycling
-Lie on your back, hands loosely behind your head, do not put pressure on your neck.
-Lift your shoulders, creating a sit-up position.
-Pull one knee at a right angle, and stretch the other side parallel to the exercise mat.
-Perform a cycling motion by kicking your right leg forward, pulling your left knee in. At this time, twist your body, bringing your right elbow close to your left knee. Switch sides. Do this continuously about 10 - 20 times per set.
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Plank combined with leg kicks
- Look straight ahead, put your elbows on the mat at a 90 degree angle.
- Back and legs form a straight line, legs closed and stretched back, toes pointed up.
- Bend your knees and kick your legs up toward the ceiling, keeping your pelvis still. Then switch legs.
- This exercise will be quite difficult for beginners, so you can start with 3-5 times per set until you get used to it, then gradually increase the intensity.
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Single Leg Bridge Lift - Bridge Exercise
- Lie on your back, palms down along your body.
- Bend your right leg, press your heel down on the mat, tighten your abdominal muscles, lift your hips, lift your left leg up so that your chest, hips and lifted leg form a straight line.
- Slowly lower your right leg until your butt touches the floor. Then switch legs, doing 10 times per set.
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Mat Swimming - prone swimming movement
-Lie on your stomach, arms out in front of you, legs straight.
-Inhale deeply, raise your left arm and right leg up at the same time. Then switch sides, doing the same with your right arm and left leg.
-Repeat the movement 4 times for each set.
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Scissor Abs - Cross Leg Kicks
- Lie on your back with your arms alongside your body, palms pressed against the floor, or under your pelvis if you feel you need to protect your back.
- Pull your knees in and close to your ribs, then lift both legs up. Keep your core steady, pressing your back against the mat.
- Slowly lower your left leg down, without touching the mat, then switch to your right leg, continuously kicking your legs in the air like this about 10 - 15 times per set.
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