Therese Fesalbon
Whether you are learning new activities or spending your days idle, however you choose to spend them during the enhanced community quarantine is totally okay. But during this health crisis, maintenance of good health is essential. Thus, one should still find time to engage in regular exercises.
While you couldn’t hit the gym or go outdoors for a run, you can still transform your body with these doable exercises in bed.
1. Side plank
Spice up your regular planks by lying on your side instead. Place your forearm on the bed to support your body. Keep your elbow directly underneath your shoulder. Lift your hips and extend your legs in one straight line. Hold for 30 seconds on each side. This workout is amazing for your oblique and inner core muscles.
2. Bicycle crunches
Lie flat on the bed. Support your head with your hands and lift your shoulder blades. Bend both knees. Bring right knee towards your left elbow while at the same time, extending your left leg out. Do this alternately and make sure to not put any strain on your neck. Move your torso and squeeze your core to target your abs.
3. Arm circles
Tone your arms and eliminate unnecessary underarm fat by extending your arms sideways, aligned with your shoulders. Start moving them in circular motion backwards for 30 seconds and reverse for another 30 seconds.
4. Glute bridge hold
Start on a lying position with your arms on your side. Bend your knees while keeping your legs and hips width apart. Lift your butt as high as possible. Squeeze and hold for 30 seconds for optimal burn on the glutes and hamstrings.
5. Leg pulses
Work your inner thigh by lying on your side with your forearm on the bed. Lift your right leg up and do small pulses. Do not drop for 1 minute before proceeding to the other side.
6. Russian twists
Sit on your bed and extend your legs out straight – the lower, the better. But make sure to keep it off the ground. Lean your torso back while engaging your core. Twist from side to side while keeping your legs steady for 1 minute. This effective ab exercise strengthens your core, obliques, and spine.
7. Side plank with reach under
Start with a side plank position. Extend your top arm, reach under your torso with your hand, and then reverse motion. Repeat for 30 seconds and proceed to the other side. This exercise works your arm, core, and legs.
8. Tricep dips
Begin with a sitting position, with your legs in front of your body. Bend your knees and place your hands behind your hips. Straighten your arms while lifting your hips up, then bending it while slowly dropping the hips back down. Make sure to put pressure on your triceps and engage your core to maintain proper form.
