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We’ve all had mornings where the alarm goes off, signaling it’s time for your workout but you just cannot even. Or maybe you have a big day of work ahead of you, and the very act of getting out of bed is daunting and unwelcome. If you love your bed but don’t want to be a bed potato , there are ways to stay active even while you are lying on your mattress. Exercises you can do without getting out of Bed Table of Contents Lateral Leg Lifts Lie on the left side of your body, left knee bent and foot behind you, supporting your head propped up with your left hand. Keeping your hips stacked and right leg straight extending through the heel, lift up the right leg towards the ceiling. Lower down and before the right leg makes contact with the left leg, raise the leg back up. Perform 20-30 reps on one side and flip over to repeat on the other side. Hip Bridge With your knees bent and feet planted on the bed, keep your arms at your side, squeeze your glutes together, lift your hips and hold for 1 minute. Side Plank With Twist Lie on your right side and place your right forearm on the bed. Keeping your hips, shoulders, and feet stacked, brace your core as you lift your hips up toward the ceiling as high as you can. Stretch your left arm straight up toward the ceiling. Without touching the bed, slowly lower your hips, then return to starting position. Keeping your core tight, twist from the waist as you bring your left arm down and underneath your body. Return to starting position to complete one rep. Continue for 30 seconds, then repeat on the opposite side. (To make this move slightly easier, stagger your feet or place your top foot on the bed in front of you.) Maximum Efficiency Pull your bent knees to your belly, and put your arms flat on the sides, putting your bent legs to the left at the same time and turning your head right. Then repeat the same with the other side. Do this as many times as you like. For maximum efficiency, get up from your bed and crawl on all fours a bit, breathing with your stomach. Scissor legs Place your hands on the sides while lying on your back with your palms facing downwards. Put both feet straight up into the air and point your toes out. Lower your right leg down towards the bed (but not touching it). While bringing it down, keep the left leg straight, engaging your core. Then bring your left leg in a similar way without touching the bed. Switch side and repeat. Push Ups We’ve all heard of this exercise, and that’s because it’s highly beneficial for adding strength to your core, arms and mid-section. Start by placing your knees or toes and your hands on the bed, with your arms fully extended and while keeping your back straight. Next, lower your chest to the bed, then return to starting position. Perform as many reps as possible. Supine Twist Lie on your mattress on the right side of your body in a fetal position. Bend the knees to 90 degrees and place the arms straight in front the right shoulder. To support your head, lie on a pillow. Inhale and lift the top arm up and rotate left to the point of comfort. Some people can open completely into a lying spinal twist. If you can’t open that far, rest your left hand on top of pillows stacked next to you. Let your gaze your follow the left hand. Hold for 20 seconds and bring left hand back to meet the right arm. Flip over and switch sides so you stretch the other side. Diamond Reverse Crunches Lie on your back with your arms along your sides, palms facing down. Bring your feet together and open your knees out to the sides so the space between your legs resembles a diamond. Press into your palms and brace your core as you raise your feet up over your hips. From this position, lift your hips up off the bed to drive your feet straight up toward the ceiling. With control, bring your hips back to the bed. (Don’t drop your feet.) That’s one rep. Outer thigh lifts Lie on your right side, using your right arm to support your head, and keep your legs stacked on top of each other. Slowly lift your left leg to about a 60-degree angle from the ground, then slowly release back down without touching your right leg between reps. Complete 30 reps on each side. Wringing Still lying on your back with the cushion under your neck, take your right hand into your left one and, applying some force, rub it down from the little finger to the elbow, and then still lower to the waistline, thus ’wringing’ everything bad from your arm. Repeat the same for the other arm.
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Pilates lopta je odličan izbor ukoliko želite oblikovati svoje tijelo ali i biti ponosni vlasnici elegantnih mišića. Ovaj tip vježbanja aktivira i jača mišiće nogu, poboljšava koordinaciju, pokretljivost, a nakon ovog tipa vježbanja osjećate se relaksirajuće. Također je odlična kod smanjivanja bolova u leđima, te boljeg držanja tijela. U nastavku Vam predlažemo nekoliko vježbi za aktiviranje različitih grupa mišića: Lezite na pod, a ruke stavite pored tijela, nogama se oslanjajte na loptu , zatim zategnite svoje tijelo tako što ćete podignuti kukove sa poda što je moguće više, a odmah nakon podizanja kukove spuštajte na pod. Vježbu ponovite deset puta.Lezite na pod sa ispruženim nogama, a loptu držite u rukama podignutu iznad glave. polako podižite gornji dio tijela i naginjite se naprijed što je moguće više. Vježbu ponavljajte deset puta. Desno koljeno stavite na pod, a loptu postavite sa svoje desne strane, dok ćete lijevu nogu ispružiti, a ruke staviti na potiljak. podižite i spuštajte gornji dio tijela na lijevu stranu, pri tome zatežući stomačne mišiće. Vježbu ponovite sedam puta.Stanite uspravno, loptu stavite iza sebe i na nju podignite lijevu nogu. Lagano ispravljajte nogu unatrag, dok gornji dio tijela gurajte ka naprijed. Ruke uvijek držite ispravljenje radi održavanja stabilnosti. Vježbu ponovite osam puta.