Not bad lying down: 4 exercises for the “lazy”

Many people want to start exercising, but can not overcome their own laziness. Indeed, after all, you need to buy a season ticket, buy a sports uniform, find a suitable trainer and many other things. However, there is a way to keep your muscles toned and without this.

Training for the “lazy” is suitable for those who prefer to train at home and do not go far from bed. Together with fitness blogger Ekaterina Moiseenko, we tell you how to keep yourself in shape with the help of four simple exercises.

Gluteal bridge

Number of repetitions: 4 approaches of 30-40 times.

Main muscle group: gluteal and thigh biceps.

Starting position: feet on the floor, knees bent, shoulder blades, neck and head – on the bed, hands behind the head.

Inhale. From the starting position lift your hips and back. The body should form a straight line with the shoulders and be parallel to the floor. The buttocks and abs should be tense. At the top point it is necessary to stay for a couple of seconds. Without relaxing the buttocks, you should slowly return to the starting position.

Bulgarian lunges at the wall

Number of repetitions: 4 approaches of 25-30 times for each leg.

Main muscle group: glutes, quadriceps and thigh biceps.

Starting position: the foot of one leg on the bed, the other leg on the floor, for convenience you can hold on to the wall with one hand.

Start slowly lowering yourself down, resting only on the foot resting on the floor. You should sit down until the thigh of the supporting leg is parallel to the floor. Important: make sure that your knee does not extend beyond the toe line. The heel should not come off the floor. The knee of the back leg should be low, but not touching the ground. Then slowly return to the starting position.

Single leg swings with a resistance band

Number of repetitions: 4 approaches of 25-30 times for each leg.

Main muscle group: glutealmuscles.

Starting position: on all fours on the bed, palms resting on the bed, the resistance band is just below the knee of the supporting leg and on the back of the thigh of the leg being lifted.

Slowly, tensing the gluteal muscles, straighten one leg and lift it up. Hold at the top for 3-4 seconds and return to the starting position.

Leg curls with resistance band while sitting.

Number of repetitions: 4 approaches of 40-50 times.

Main muscle group: middle and small gluteal muscles.

Starting position: sitting on the bed, fitness rubber band just above the knees, hands on the belt, back straight.

Tensing the abs, slowly spread both legs to different sides. In the extreme position hold for 2-3 seconds and slowly return to the starting position. It is important to control the tension of the rubber band and not to “flatten” the legs.