Wake up and stretch: 5 exercises you can do right in bed

Exercise and physical activity are believed to be good for your health. They help keep your body toned and have a generally beneficial effect on your body. In addition, if you start the morning with exercise, you can stock up on energy for the whole day. But what if you don’t want to get out from under a warm blanket? The solution is easier than it seems – exercise right in bed! Here are a few exercises that you can do without getting out of bed.

Side leg raises

Starting position: lying down, legs straight, body straight.

Roll over to your left side. Put your legs on top of each other. Exhale and lift your right leg up. On the inhale – lower it to the starting position, working as smoothly as possible. Repeat the same on the other leg. Perform 10-15 repetitions on each side.

This exercise is aimed at the cor and oblique muscles of the abdomen. It also engages the middle bundle of gluteal muscles.

“Dead Beetle

Východisková pozícia: lying on your back, legs bent at the knees at right angles.

Raise both arms up to the ceiling. Straighten and lower the left leg, leaving the right leg bent. At the same time, lower your right arm down over your head. Return to the starting position and repeat for the other side. Perform 10-15 repetitions for each side.

The exercise helps to strengthen the abdominal and cortical muscles without unnecessary strain on the lower back. It also improves coordination.

Half bridge

Východisková pozícia: lying on your back, legs bent at the knees, arms along the torso.

Rest your arms and legs on the bed and lift your pelvis as high as possible, then return to the starting position. Perform the exercise 7-10 times.

Half-bridge trains the muscles of the buttocks and the back of the legs.

"Nožnice"

Východisková pozícia: lying on your back, legs straight, arms along the torso.

Raise your legs at an angle of about 45 degrees, place your hands under the buttocks. This action will help to relieve tension from the lower back. Then start doing leg swings. Guide the left leg to the right, the right leg to the left, then vice versa, imitating the movement of scissors.

The exercise works well on the abs and leg muscles.

Dolphin plank

Východisková pozícia: lying on your stomach, arms bent at the elbows, forearms parallel to each other.

Pull your knees apart and extend your legs backwards. If at first it is difficult to perform the exercise this way, keep your knees on the mattress. Start with 30 seconds in the plank, gradually increasing the duration.

This variation helps reduce the strain on your hips and back muscles. By performing the plank, you develop flexibility while strengthening your shoulder blades, collarbones and shoulders.