Turning the bed into a gym – part 3

We looked at how you can exercise on the bed in the morning and at night. As everyone knows, though, when the going gets tough, the tough get going and that’s why this post is intended for all those who want to transform the bed into a full-scale athletic training set. Also, refer Daily workout ideas – starting from your living room


Exercises for you to practice in bed to stay in shape

1. The bicycle
Lie down on your back and bend your knees, then lift your legs in the air and start “pedalling” just like you would if you were riding a bicycle. For this exercise, you can complete three series lasting 30 to 60 seconds, depending on your physical shape. Pay attention to keeping the right distance between the knees and face, in order to prevent unwanted hits to the chin

2. The plank
The plank is one of the most popular fitness exercises, but it is also among the most strenuous! It consists in lying down on your elbows and on the tip of your feet with the stomach facing down, keeping the back straight and the buttocks firm. The plank involves nearly all the muscles of the body. For beginners, the advice is not to overdo it, three series of 15 seconds each with a two-minute break is more than enough

3. Combined leg raise and reach
Lying down on your back with the stomach facing upward, legs together and arms stretched behind the head, lift the legs and torso in a “closing book”-like movement until it brushes against the body. For those less trained, there is a lighter version in which the legs rest against the wall or on a heat mat, lifting only the torso. For this exercise too, the number of repeated series will depend on your level of training and endurance. Although this is among the most popular exercises, the combined leg raise and reach movement is often practised with insufficient caution. For it to be safe and complete, the lower back muscles should not be the ones “pushing”, but the abdominal muscle bands should be doing the “pulling” instead

4. Exercise for the pelvis
Lie down on your back, stretch your arms along each side of the body and bend the knees at a 90° angle. At this point, “project the waist forward”, being careful to distribute the weight in equal measure on the two feet, keep the position for three seconds, inhale and then while exhaling, bring the waist back down. After a few days, you can practice this exercise with a pillow between the knees

5. The scissor
Lying down on the mattress on your back, stretch out the legs and “lift” them until they form a 90° angle with the rest of the body. Maintaining the position, open and close your legs in a scissor-like movement and repeat three times in 30 open/close sessions.

These are simple tips to be arranged in the order you prefer and based on your level of training and personal aptitude, keeping in mind that, in this case too, you should always first consult your doctor or personal trainer. At any rate, if you want to combine wellness and relaxationthe bed is again the right choice for you!

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