Workout in bed: So you start the day fit

Sports exercises in bed are easy to implement, strengthen your muscles and get the circulation going. We show you eight exercises for a workout in bed.

It is difficult to get out of bed in the morning – especially if early sports are still on the program. However, you don’t have to leave your bed for the workout in the morning. There are numerous exercises that you can also do from the bed and who can become part of your morning routine. Since you carry out the exercises on a subsequent underground, you can activate your stabilizing muscles and you can also train the large main muscle groups.

We have put together a few sports exercises for you that you can easily implement in bed as a workout.

Workout in bed: early sports for the back

The back carries you throughout the day. And who hadn’t had back pain from sitting at work for hours at the workplace or is waxed tensely? With these workout in bed you can do something good for your back in the morning:

Back swing

• Lay on your back, put on your legs and wrap them with your hands.
• Wipper for about a minute before and back and left and right. This mobilizes your spine.

Bridge

• Stay on the back, place your legs hip width and put your hands down with the inner surfaces down next to your body on the mattress.
• Spanning abdominal, back and buttock muscles and roll from the coccyx starting up the vertebrae for vertebrae.
• Press the pelvis up until the upper body and thigh form a straight line.
• Stay in this position for a few seconds and roll your pelvis vertebrae for vertebrae down.
• Repeat the exercise ten times.

Route and mobilize with sports exercises in bed

Also stretching exercises should not be missing in the workout in bed. Stretching is important to keep your muscles from being shortened or tensioned. So you can prepare your muscles and joints for the day in the early morning.

Pick

• Sit on your bed in the tailor seat.
• Put your arms up and reach with them in all directions for imaginary apples. This stretches the arm muscles and solves tension in the shoulder muscles.

Ankle circles

• Lie on your back.
• Place your legs towards the ceiling and draw circles with your big toes.
• Change the direction after half a minute.

Workout in bed: exercises for the stomach

It doesn’t always have to be sweaty sit-ups: Even with gentle sports exercises in bed, you can strengthen your abdominal muscles and stabilize your middle of the body. This also improves your attitude.

Candle

• Lie on your back and your arms next to your body. Put your legs upwards vertically.
• Lift the pelvis towards the ceiling.
• Set after about ten to 30 seconds and repeat this exercise ten times. This workout not only trains your lower belly, but also stretches your legs.

Folding knife

• Lie yourself on the bed with the legs and hands outdoors and hands on the bed.
• Test your stomach and put your arms and hands up at the same time.
• Touch the tips of your feet with your hands.
• When exercising, make sure that you do the movement not with swing, but with the help of your muscle strength.
• Bring your legs and hands back in the starting point and repeat the folding knife at least five times.

Early sports in bed: exercises for the legs

With regular repetition, these two exercises not only ensure strengthened thighs, but also train the buttock muscles.

Liner lifting side

• Lay on the side and place your upper arm in front of your body. You put the other hand under your head with bent arm so that it stays stable.
• Wink the lower leg slightly and put the upper leg out of it vertically.
• Test your abdominal muscles and raise the upper leg without momentum until it doesn’t go on.
• Hold the leg there for ten seconds. Then let it sink again, but don’t put it off.
• Keep the tension and lift the leg up again. Repeat this exercise ten times.
• Then the other side is on.

Leg flexor

• Lay on your back, put your legs and put your arms flat next to your body.
• Hip the hip while arms, shoulders and heads stay on the mattress.
• Pull your heels towards the buttocks. Make sure that your hip does not drop.
• Slide your feet as far as possible.
• Repetition the exercise about 30 times.

To overcome the inner bastard in the morning can be worthwhile. Early sports brings many advantages – among other things, he gets the circulation going and can reduce stress. In addition, a workout in bed can increase well -being after waking up.

Read more on utopia.de:

• Doing: This is how you find the right sport
• Find sports motivation: that can help you
• Change bed linen: how often you should do it

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