Contents:
- Medical Video: Exercise 8 Minutes Before Bed, See What Happens In a Month
- 8 sports movements on the bed
- 1. Half Bridge
- 2. Pillow Exercise for inner thighs
- 3. Plank
- 4. Hip Adduction by lying to the side
- 5. Leg lifts face down
- 6. Push-up
- 7. Tic Taps
- 8. Table Tops
Medical Video: Exercise 8 Minutes Before Bed, See What Happens In a Month
Nighttime exercise can be very annoying if you are tired of working or doing activities all day. Especially in the morning, where you will be difficult to be motivated to get up early because you prefer to continue your sleep. However, do not think that you do not have time to exercise, because you can actually do exercise in bed. How to? Check out some of the movements below.
8 sports movements on the bed
1. Half Bridge
To do this exercise, lie down on your back and place your feet on the bed with your knees bent and feet shoulder-width apart. Lift the tailbone and push it until your shoulders, hips and knees are in one line. Hold this position for 30 seconds. Then lower your body and repeat three repetitions. Make sure you continue to breathe and hold your stomach during exercise.
2. Pillow Exercise for inner thighs
Lie on your back with a small pillow between your legs. Lift your legs to stretch straight up at a 90 degree angle, then squeeze the pillow for ten seconds before returning to the starting position and repeat. This exercise will tighten your inner thighs.
3. Plank
Start with position push-ups on your bed, by placing your forearm, not by placing your palm. It aims to be safely carried out on a soft surface. By supporting your weight on your arms and legs, align your elbows under your shoulders. Lift your body to make a straight line from your head to your heels. Hold this position for 20 seconds and then rest for 30 seconds. Try doing three reps. To add to the challenge, you can step to the right-left side.
4. Hip Adduction by lying to the side
For exercise in this bed, you should start lying on your side with your legs stretched forward. Then bend your arm to touch the bed, so that your arm supports the head, and the other arm rests near the hip. Align both feet on the bed, one foot lower than the other. Lift your lower leg slowly, and keep your body in position. Stop when you feel your back start tense or feel as if your hips are interested. Lower your legs slowly to the starting position, then roll to the other side and repeat with the other leg.
5. Leg lifts face down
By wearing a load on the ankle that is quite light, about 1 kg, you can add the level of difficulty of exercise in this bed. While taking a lying position by straightening your feet, stabilize your upper body by crossing your arms under your head. Lift one leg back as far as you can while keeping your legs straight. Return your foot to the starting position and lift the other leg. Repeat this step several times.
6. Push-up
We all must be familiar with this exercise. Apart from adding arm strength, this can also add core strength. Start by placing your lutu or your feet and hands on the bed. Extend it fully and keep your back straight. Next, lower your chest to bed, then return to the starting position. Do as many reps as possible.
7. Tic Taps
This exercise must be done after push-ups. From position push-ups, You can only take your right hand and press it in front of your left elbow. After you make contact with your elbow, quickly return to its original position and do it with the opposite hand. Keep repeating this movement as long as you can.
8. Table Tops
To do this exercise, sit on the bed with your legs straightened and your arms resting on your side. Bend your knees and place your feet on the bed evenly. Hands and feet must be flat and point in the opposite direction from each other. Press both hands and feet firmly, then straighten your elbows and lift your hips towards the ceiling to form a straight line between the torso and thighs, so it's like a table. Hold position and press thigh up. Return to the starting position, and repeat.
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