6 easy "Bed-exercises" for the busy woman to get a more flat & toned tummy

morning, breakfast, healthy

Hello gorgeous ladies!

I know and understand how hard it can be sometimes to squeeze in an exercise routine in our busy lives. But daily exercise is definitely not over-rated. We all are aware of the many health benefits of daily exercise but often find hard to get time or feel motivated. 

How about starting your day with some quick and easy exercises even before your leave your bed. Yes, you heard it right. Let me share with you 6 easy exercises that can be done on your bed and help you achieve stronger core muscles and more toned abs.

1- The Half Bridge: 
Let’s start with an exercise right in the lying down position. To perform this exercise, lie on your back and place your feet on the bed with your knees bent and your legs hip width apart. Lift your tailbone and push up until your upper body makes a straight line from shoulder, to hip, to knee. Try and hold this move for 30 seconds, or as long as you can, keeping your tailbone lifted and your glutes engaged.
Lower and then repeat for three reps. Make sure you continue to breathe and engage your abs throughout.

2- Leg lifts on back:
Lay flat on your back with your arms at your sides. Make sure your legs are straight and then lift the right one until both it and your hip form a 90-degree angle. Slowly lower the leg down to the bed. Repeat with alternate leg.
Do two sets of 10 reps per leg and be sure to exhale as you lift.

3- Leg lifts on tummy:
Flip onto your stomach and lift your legs as above. This will work your buttocks, but it can be hard on your spine, so don’t do this if you have any kind of back injury.
Do two sets of 10 reps per leg and be sure to exhale as you lift.

4- Planking on the bed:
Get into push-up position on your mattress, balancing on your forearms instead of your hands. It’s done this way in order to be safe to do on a softer surface. With your weight on your forearms and toes, 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 make it harder, gently step one foot at a time out to the side and back in, alternating each time.

5- Push-ups on the bed:
Push-ups are highly beneficial for adding strength to your core, arms and mid-section. Start by placing your knees or toes and your hands on the bed, with your arms fully extended and while keeping your back straight. Next, lower your chest to the bed, then return to starting position.
Perform as many reps as possible.

6 – Table tops on bed:
Sit on the bed with your legs extended in front of you and your arms resting at your sides. Bend your knees and place your feet flat on the bed. Your hands and feet should be flat on the bed pointing in opposite directions from each other. In a smooth action, press firmly into your hands and feet. Straighten your elbows, and lift your hips up toward the ceiling in order to form a straight line with your torso and thighs, making your body appear like a table. Hold the position and squeeze your glutes. Retract, and repeat. Try doing minimum 3 reps. 

 

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