Saturday, 24 September 2016

5 Exercises that You Can Do On Bed


exercise, fitness

Hi, everyone! I never posted about fitness or something related before, but this time, I would share it with you guys so that if you're a person like me who doesn't like to exercise much can do it too. You know sometimes it is hard for us to go out and do some exercises because we are lazy and didn't have much time to do it. But, did you know that you can even do some exercises in your own bed? Yes, bed. The place where you sleep. You can do it when you feel want to especially when you wake up in the morning or before you going to sleep or whenever you want to.

Here's what I found after doing some research on Internet. Have fun and let's start!


Scissor Legs

Lie on your back with your hands underneath your hips and your palms facing down. Bring both feet straight up into the air and point your toes. Keeping both legs as straight as possible, engage your core as you lower your right leg down toward the bed with control. Without touching down, bring your leg back up to starting position. Then repeat on the opposite side to complete one rep.


Image result for scissor leg gif
SOURCE : LINK

Marching Hips Raises

Lie on your back with your knees bent, heels near your butt, and arms along your sides with palms facing down. Press into your heels as you lift your hips up so your body forms a line between your knees and shoulders. Without extending your leg, squeeze your butt as you lift your right foot up off the bed and bring your right knee directly over your right hip. Place your right foot back on the bed and repeat on the left side. That's one rep. Continue to alternate.


Image result for marching hip raises gif

SOURCE : Link


Jack Splits

Lie on your back on the bed with your thumbs interlocked, arms and legs outstretched, and feet together. Brace your core as you lift your arms and feet off the bed, keeping knees and elbows locked. Exhale as you lift your legs up and out to form a V, and lift your entire upper body off the bed. As you come up, swing your hands straight forward through the V. With control and without touching the bed, release your arms and legs, and lower back to starting position. That's one rep.

Side Plank

While in regular plank stance, roll your hips to the side, propping yourself up on the side of your right foot. Hold your body straight, propped up on your right foot and right elbow for 15 seconds and then release. Switch to the left side and repeat.


Bicycle Crunches

Lying on your back, bend your knees and place your hands behind your head, elbows bent. Raise your legs up into the air and one at a time, pull one knee forward while raising up to crunch the opposite elbow towards that knee. Continue ‘pedalling’, crunching the left elbow towards the right knee and the right elbow toward the left knee. Crunch 25 times on both sides.



animated GIF of how to do bicycle crunches
SOURCE : LINK


I choose the simple and easy one for you and of course for me to do.  But you know me, no matter how easy it is, I tend to cheat a bit by not doing it at all. From my past experience before, I tend to stick to the exercise for about a week only then I give up. But hopefully not for this one. I think it much easier this way since I don't have to move much since I can just do it on my bed.

Please note that before you're doing any exercises, please warm up first to prevent any injuries or problem after the exercises. Have fun and stay healthy!