It may happen that you feel ready to start a training routine but don’t have the time or availability to go to a gym. But that shouldn’t be a problem, as you can get a full workout even without getting out of bed.
In this article we suggest a 20-minute routine to train your body while lying in bed. Do the exercises following the order in which they are presented, practicing them three times a week.
We can take advantage of the surface of the bed to carry out a very effective workout. The plank, for example, becomes particularly effective if practiced on the soft surface of the bed.
1. Planks
- Lie on the bed on your stomach, with your legs stretched out.
- Rest your body weight on your forearms and toes.
- Lift your pelvis until it forms a straight line with your body.
- Hold the position for 40-50 seconds.
- Do 4 reps.
2. Glute bridge
- Lie on your back, with your knees bent and your hands on your hips.
- Pressing with your heels, lift your pelvis by tightening your buttock muscles.
- Keep your knees bent at 90 degrees, then lift your right foot and bring your knee towards your chest.
- Return to the starting position and repeat with the right foot.
- Continue alternating legs.
- Do 4 repetitions of 45 seconds each.
3. Back extension
- Lie on your stomach, with your arms bent at 90° at your sides.
- Tighten the muscles in your lower back, then lift your arms and legs off the bed at the same time.
- Slowly return to the starting position and repeat.
4. Tricep dips
- Sit on the edge of the bed, with your feet flat on the floor.
- Place your palms on the mattress, with your fingers facing the bed.
- Bend your elbows, bringing your body towards the floor
- Return to the starting position, using your arms.
- Perform 4 repetitions of 30 seconds each.
5. Bird dog
- Start in an all-fours position, raise your right arm and extend your left leg at the same time. The body must form a straight line.
- Return to starting position, then repeat with left arm and right leg.
- Alternate legs, doing 4 repetitions of 45 seconds each.