10 EXERCISES TO MUSCLE WITHOUT EXTINGUISHING THE BED

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Do not want to get up earlier than usual for a quick morning workout at the gym? Alright, stay in bed. What if you were told that you can transform your body with slimming exercises that you can do with your mattress? Choose from these 10 exercises to make his bed. One thing is certain: you will burn more calories than you do by repeatedly pressing the snooze button. Do not stand up ! No really.
Board on the side with twist

Lie on your side by placing your forearm on the bed. Your hips, shoulders, and feet should line up. Raise your hips to the ceiling as high as you can. Reach your arm towards the ceiling. Without touching the bed, slowly lower your hips then return to the starting position. Use your arm: swinging it down, you make a twist and you work the abs.
Leg lift with knee
Lie on the right side with the knee bent. Press your head on your right hand and place your left hand on your left hip. Extend and raise your left leg towards the ceiling to make a movement with your body. Your hips should be straight. On the return, bend your leg. Your knee should go to the ground without touching your mattress.
The rear rocker
Lie on your back with your arms around your body, palms down. Join your feet together up and open your knees at the sides to make the space between your legs look like a diamond.

Squeeze the palms of your hands and lift your feet at your hips. In this position, lift your hips from the bed and point your feet toward the ceiling. With control, bring your hips back to the bed without ever dropping your feet. Repeat the movement.

What parts of the body work? The abdominals and thighs.

V-leg exercise
Lie on your back on the bed with your thumbs locked, arms and legs outstretched and feet together. Prepare your breathing, lift your arms and feet out of bed, keeping your knees and elbows secure. Exhale as you lift your legs, form a V and lift the upper body. Swing your outstretched arms forward in the V. Keeping control and without touching the bed, release your arms, your legs and your lower back back to the original position. Repeat the movement.

What parts of the body work? Upper and lower abs, chest and quadriceps.

The exercise of scissors
Lie on your back with your hands under your hips and your palms down to the ground. Gather both feet in the air and point toes. Keep both legs as straight as possible and lower your right leg to the bed, keeping control. Without touching the ground, bring your leg back to the starting position. Then repeat on the opposite side.
The lifting of legs on the side
Get on all fours with shoulders lined up at the wrists and hips at the knees. Unfold your leg up. A first time in the continuity of your shoulders and a second time to the side without ever putting the knee on the bed.
The abs “around the world”
To begin, you are on your hands and in your lap. The shoulders are aligned at your wrists and the hips are above the knees. Balancing on your left hand palm and right knee, lift your left knee to the side so your thigh is parallel to the bed. Keeping your knee level with your ankle, swing your leg back until your left ankle passes over your right leg on the bed, then forward. Continue for 30 seconds, then repeat on the other side for 30 seconds.

What parts of the body work? Abdominal, oblique, buttocks and arms.

The climb of the steps
Lie on your back with your knees bent, your heels near the buttocks and your arms along your body with your palms still toward the mattress. Press the heels to lift your hips. Your body should draw a straight line between your knees and your shoulders. Without extending the leg, tighten the buttocks and lift the right leg and then the left leg. Continue to alternate.

Arm-shoulder extension
Your body should form a straight line between the top of your head and your toes. Start in a plank position with your wrists under your shoulders. Engage abs and glutes when you extend your arm and hold it for one second.

 

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