Notice to the most lazy of us, those who do not have the strength to set foot in a gym, prefers to hang out in pajamas rather than leggings: we can now carve a flat stomach from our mattress!
Here are 12 exercises that will allow you to enjoy your bed, while doing a little exercise.
No, no, do not thank us.
- The fluttering of butterfly wings
Lying on your back, place the soles together, forming butterfly wings. Bend the legs and repeat the movement 10 times.
- Rolled-rolled "slow"
Lying on your back, your legs extended and your arms stretched out over your head: lift the trunk very slowly until you reach a sitting position, then continue to touch your toes with your hands. Repeat this movement 10 times.
- The board "elevator"
Form a "bow" with the body, while putting your hands and feet on the bed. Hold the position for 2 seconds, then lower the hips down. Do 10 repetitions.
- The position of the "V"
Lying on your back, keep your legs and arms straight over your head. Slowly lift your legs and arms upward, bending your waist. Touch the feet with your hands creating a "V" shape with the body. Repeat the movement 10 times.
- The bike
Lying on your back, bend your knees, elbows and place your hands behind your head. Then, lift your legs in the air, one after the other. Bring the left elbow to the right knee, then the right elbow to the left knee. Alternate the movement until you have repeated it 25 times on each side.
- The exercise of the pillow
Place two pillows at the foot of the bed. Lie on the bed and put your feet on the pillows. Cross your arms over your chest. Inhale deeply until you feel the stomach close to your back. Exhale, moving up the body to the legs. Finally, inhale again as you lie down. Relax the muscles and repeat everything 5 times.
- The X board
In the manner of a classic board, lie on the stomach by raising the upper body and resting on the arms. Legs stretched and spread, raise the body by pressing on the toes. Hold the position for at least 15 seconds. Repeat the exercise 3 times.
- Twist
Lying on your back, bend your elbows and place your hands behind your head. Point the left elbow to the right knee and then the right elbow to the left knee. Return to the center and lie down. Repeat the exercise 10 times.
- The leg that circles in circles
Lying on your back, place your hands flat on the bed, palms down keeping your legs straight. Raise the right leg of the bed, then make circular movements as widely as possible. Contract the abdominals to control the rotation of the foot. After 10 circular motions, rest the leg and do the same with the other.
- The knee-heel
Lying on your back, bend your knees. Then place the right heel on the left knee, then the left heel on the right knee. Bring your knees to your chest, lifting your shoulders. Repeat the exercise 25 times.
- The sideboard
Position on the side, legs stretched, hips raised, taking support on the arms and the foot. The right body, stay elevated for 15 seconds, then release and rock on the other side.
- The belly "twisted"
Lying on the bed, stretch the arms in the line of the shoulders. Keeping your shoulders and arms flat on the bed, turn your head to the right. At the same time, raise the right knee to the chest. Inspire while contracting the abdominals. Return quietly to the initial position and repeat the exercise in the other direction, all 5 times.
