1. Bridge Pose

Lie on your back straight on the bed and lift your knees. Place your feet on the bed, hip-width apart. Place your arms on either side of your body and your head and shoulders on the bed. Then slowly raise your tailbone and back until your torso draws the shape of your legs, creating a pose. Hold this position for 30 seconds and then return to the original position.

2. Lift your legs

The leg lift exercise is a simple exercise that you can do in bed. Lie flat on your bed with your arms relaxed by your sides. Lift your right leg up so that it forms a 90 degree angle with your body. Hold this position for a moment, then lower your legs onto the bed. Repeat with the left leg. Repeat 20 times on each leg.

3. Raise your legs behind you

This exercise should be avoided by people with back problems. This is a great exercise for your butt muscles, and can be easily practiced in bed. Lie down on your stomach on the bed. Place your feet on your sides and lift your left leg off the bed. Hold that position for a few seconds, then raise your right leg. Repeat 20 times on each leg.

4. Crunch

Basic crunches strengthen your abdominal muscles and get rid of belly fat. To do a simple crunch, first lie down on the bed, bend your knees, and place the soles of your feet on the bed. Put your hands behind your head and lift them off the bed and crunch them to strengthen your abdominal muscles. Return to original position. Repeat for a total of 20 times.

5. Lift the upper and lower body backwards

Most yoga poses can be done comfortably in bed. In this position, lie on your stomach on the bed and place your arms at your sides. Lift your upper body, legs, and arms off the bed to create a flying posture. Hold this position for 10 seconds or as long as possible before returning to the original position.

6. Cobra Pose

The Cobra Pose is a simple yet very effective pose that strengthens your tailbone and abs. Lie on your back and straighten your feet on the floor with your feet straight. Place your palms comfortably under your shoulders while pressing your legs and hips down. Flatten your palms and spread your fingers wide. 

Lift your face, upper back, and chest off the ground while supporting some with your hands. Then, pull the shoulder collars back so that they can be lowered down. Gaze upwards as far as possible, feel the tension pulling while pressing the shoulder back, and pull it as if stretching the spine. 

Hold your breath until you have the perfect pose. It is recommended to hold for 30 seconds to a maximum of 60 seconds. Then exhale while returning to the original position.

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