Skip to main content

Body Shaping Exercises You Can Do While Lying in Bed

Sometimes you have neither the time nor the desire to lace up your sneakers and head out the door. When you feel like watching Netflix with a cup of tea and cookies, remember that you can kill 2 birds with one stone and make your bed a mini gym.


TRIG invites you to rock and roll in your bed with these 10 exercises.

1. Straight leg raises





Lie flat on your back with your arms at your sides and legs straight. Lift both of your legs up to a 90-degree angle, then slowly lower it down. Do 2 sets of 10 reps.


2. Marching hip raises




Lie on your back with your knees bent and heels under your butt. Lift your hips up to form a straight line between your knees and shoulders. Then squeeze your butt and engage your core as you lift your bent foot up and bring it over your hip. Place the foot back and repeat the same thing on the other side.


3. Kneeling roundhouse kick




Stand on all fours, wrists under your shoulders, and knees hip-width apart. Lift your leg up and out to the side until it’s on the same level as your hip. Kick your foot out to the side and slowly place it back down. Do the same thing on the other side.



4. Forearm plank



Place your forearms under your shoulders, palms down. Position your legs as wide as your hips and make sure your body forms a straight line. Then slowly lift your core up, engaging your abs, and return to the initial position. You can repeat it quickly or hold each position for 10 seconds.



5. Roll-ups




Lie on your back, stretching your arms above your head. Inhale and slowly lift and bend your body into a 90-degree angle. Then slowly come back down. Do 3-5 sets of 15 reps.



6. Half cobra push-up



Lie down on your stomach with your arms bent at your sides. Push yourself up until your lower abdomen is slightly above the bed. Return to the initial position. Repeat 15 times.



7. Laying spinal twist




Lie down on your back with your legs straight. Spread your arms out and keep them pressed into the bed for stability. Raise your leg toward the ceiling and lower it across the body toward the floor to the opposite side. Hold the position, raise the leg back up to the center, and lower the leg down.

Repeat the same thing on the other side.


8. Frog bend




Lie on your back and extend your legs over your hips. Flex your feet, keeping your heels together, and turning out your toes. Bend your knees and straighten them back, controlling the movement with your inner thighs. Do 3 sets of 10 reps.



9. Side-lying double leg lifts


Lie on one side, extend your bottom arm for support, and stack your feet. Squeeze your inner thighs and legs together and slowly lift them. Hold for 1-2 seconds, then lower your legs down without touching the bed. Do 2 sets of 15 reps on each side.

10. Inner-thigh circles




Lie on one side and use your bottom arm to support your head. Bend your top leg and place it firmly on the bed. Point the bottom foot and lift the leg up. Draw several circles with the lifted leg. Repeat the same thing on the other side.


Do you think bed workouts are effective? Do you know any other exercises?

Comments

Popular posts from this blog

Check Out The Most Isolated And Dangerous Tribe Who Live Without Technology

If you consider yourself fortunate to have been born in the twenty-first century, surrounded by contemporary technology and devices, you should be aware that our globe is also full with individuals who are still oblivious of all of these innovations and comforts. These are men and women born into ancient tribes who have no concept what life is like outside of the jungle, island, or mountain in which they dwell. They have no notion what lies outside the island, and the outside world has no idea how they live, what language they speak, or what they name themselves since no one has been able to discover a way into the island to film a documentary. North Sentinel Island is part of the Andaman Islands, a Bay of Bengal archipelago that also contains South Sentinel Island. It is home to the Sentinelese, an indigenous tribe who have guarded their protected seclusion from the outside world, often by force. As a result, many people refer to North Sentinel Island as The Forbidden Island. The Sent

Bullion Van Robbed In Tarkwa

In the midst of sporadic firing, two armed robbers robbed a bullion truck worth more over GH107,000 in front of a supermarket in Tarkwa, Western Region, yesterday morning. The burglars were alleged to have followed the bullion van, which arrived at the Ransbet Super Shopping Market about 9 a.m. to collect the weekend sales and deliver them to the bank. One of the thieves was alleged to have disguised himself as a shopper carrying a pistol.  There were no casualties as the armed guys plundered at their leisure. The Western Regional Police Command acknowledged the event and stated that an inquiry was underway The manager of the supermarket, Ms. Mabel Dzedu, said the bullion van arrived at the premises of the supermarket without a police escort. “The robber first entered the cosmetic shop and walked around for a while and then picked a drink and other items, paid for the items at the counter and waited for the items to be bagged,” he said. Images from the shop's CCTV showed that after

Mahama's Son Storms Accra Sports Stadium To Support His Team; Ghanaians Massively React

Sharaf Mahama, the son of former President John Dramani Mahama, has demonstrated that one does not have to be a politician simply because his father or relative is a politician. Sharaf Mahama is now a member of the Top Scout Football Academy, and he has scored several goals for his side as a result of his abilities. Yesterday, he was sighted at the Accra Sports Stadium, when Accra Hearts of Oak faced Wydad AC as part of the CAF Champions League matches. This was the opening leg, and Accra Hearts of Oak defeated Wydad FC. When the photographs were released online, Ghanaians responded violently. Some Ghanaians urged the page that shared the image to refrain from politicizing things. According to them, he was no different than any other Ghanaian, therefore they shouldn't make his attendance at the stadium appear so spectacular. Other Ghanaians urged Sharaf to support Mahama's "Do or Die" campaign.

KNUST New Grading System For Degrees And WASSCE 2021/2022

KNUST New Grading System 2021/2022, KNUST grading system for all programs, how to calculate your GPA, and KNUST grading system for WASSCE. The Kwame Nkrumah University of Science and Technology (KNUST) Ghana grading system had been different from the other institutions in Ghana until sometime in 2010 when it was reviewed. While the rest were using the Grade Point Average system, KNUST stuck to Cumulative Weighted Average. Since the adoption of the GPA system, KNUST grading scale is usually reviewed once in a while to match the current academic situation of the country. Read on to find out more about the grading system for KNUST 2021/2022. Grading is important in every educational institution as it helps to rank the students and determine how each performs at the end of the study period. KNUST new grading system has been set to rank the students graduating from the university in this academic year. It is this set system that gives a first-class to one student, a second class upper, low

Kuami Eugene accused of stealing his new song ‘Bunker’ from a female artist

When it comes to music stealing, Kuami Eugene has been one of the most accused artists. He's been busted several times for stealing a song each time he delivers a hit. After his songs 'Confusion, Obiaato, and others' were released, they were compared to other renditions that sounded virtually identical, leaving Ghanaians wondering who was copying who. Another one has arrived. Kuami Eugene's newly released song 'Bunker' was reportedly stolen or copied by bhadextcona, a female Ghanaian Afropop musician. A video of the two songs (Bunker and Bolega) being compared has gone viral, leaving some Ghanaian music fans perplexed. Take a look at the video below;