7 Best exercises to do without leaving your bed to get shape

Staying active and maintaining a healthy lifestyle is important for people of all ages. However, for elderly individuals or those who are bed-bound, it can be challenging to find exercises that are suitable and can be done without leaving the bed. In this article, we will discuss the 7 best exercises that can be done without leaving your bed to help you stay in shape.

1. The joker

  • Lie face up on a flat surface.
  • Stretch your legs up at a 45° angle and extend your arms behind you.
  • Raise your torso with the help of your abs and bring your stretched palms towards your feet.
  • Breathe and lower yourself to the starting position. Repeat 15 times.

2. The hundred

  • Lie face up on a flat surface and stretch your legs up at a 45° angle.
  • Use your abdominal muscles to lift your head and upper back off the ground.
  • Extend your arms keeping them parallel to your body.
  • Without bending your elbows, bring your arms up and down, inhaling and exhaling every 5 movements.
  • Repeat the arm movement 100 times or modify it to your comfort by repeating it only 50 times.

3. One-leg circles

  • Lie on your back with one leg extended toward the ceiling and the other stretched out on the floor or a mat.
  • Make a circle with your leg elevated. Start with small circles and increase their size if you feel comfortable. Try not to move your hips off the ground. Draw smaller circles if you’re a beginner and larger circles if you want a challenge.
  • Draw 15 circles with one leg and then perform the same exercise with the other.

4. The swan

  • Lie face down with your legs hip-width apart. Let them rotate outwards slightly.
  • Place the palms of your hands on the floor at the height of your neck.
  • Pressing them on the floor, raise your upper body with the help of the muscles in your arms and back.
  • Raise your hands off the ground for a moment, engaging the muscles of your back and feet to stay in position, and then return them to their place to return to the initial phase.
  • Perform 10 repetitions.

5. The mermaid

  • Take a seat with one leg bent in front of you and the other leg bent to the side, directing that foot backwards. Place one palm of your hand on the floor next to your hips and extend your other arm upward.
  • Keeping your glutes and legs on the floor, bring your raised arm to the opposite side of your body, above your head.
  • Return to the starting position and repeat the movement with the other arm. He performs this exercise 15 times and do it again changing the position of his legs.

6.  Swimming exercise

  • Lie face down on a mat or comfortable flat surface and extend your arms above your head.
  • Inhale, contract your abdomen and raise your arms, chest and legs off the floor.
  • Quickly move your arms in opposite directions, one up and the other down. Do the same with the legs.
  • Breathe with the rhythm of the exercise. Repeat the movements 50 times.

7. One leg kick

  • Lie face down, supporting your weight on your forearms, with your palms on the floor and forming a 90° angle with your arms.
  • Contracting your abs and keeping your spine straight, bend one knee 90° and do two quick kicks upward.
  • Return your leg to its extended starting position on the floor and repeat the movement 15 times. Perform the exercise with the other leg as well.

Keep reading: 7 Exercises You Can Do Literally Without Leaving Your Bed To Get Perfect Buttocks

Please SHARE this glute exercises with your friends and family.