Slim Belly Fat In Bed

When you can’t squeeze in any exercise earlier in the day, a bedtime workout routine may be calling your name.

But doesn’t working out before bed give you a burst of energy, making a good night’s sleep hard to come by? That used to be the belief, but new research suggests otherwise.

In other words, exercise that doesn’t raise your adrenaline too much could be a great addition to your nighttime routine.

So, what type of workout should you do before bed? A few low-impact moves, plus some full body stretches, will be just the type of activity your body needs before you hit the hay.

Bedtime Workout Benifits

It can promote relaxation, reduce anxiety, and normalize your internal clock. Exercise also increases your core body temperature. When it begins to drop, you feel sleepy. It's been long believed that working out before bed can make it harder to get a good night's rest.

The Bicycle Crunch

  • Start by lying on the bed, with your lower back pressed flat into the bed and your head and shoulders raised slightly above it.
  • Place your hands lightly on the sides of your head; don’t knit your fingers behind. Be careful not to yank your head with your hands at any point during the exercise.
  • Lift one leg just off the ground and extend it out.
  • Lift the other leg and bend your knee towards your chest.
  • As you do so twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso. Your elbow should stay in same position relative to your head throughout – the turn that brings it closer to the knee comes from your core. It might be best to think shoulder to knee as you move, rather than elbow to knee.
  • Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement.
  • Keep on alternating sides until you’ve managed 10 reps on each, aiming for three sets of 10 in total, or add the bicycle crunch into circuit training and just keep going for as long as the timer runs.

Leg Raises

  • Lie on your back, legs straight and together.
  • Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the bed.
  • Slowly lower your legs back down till they’re just above the bed. Hold for a moment.
  • Raise your legs back up. Repeat.

Regular Crunches

  • Lie on your back with your knees bent and feet flat on the bed, hip-width apart.
  • Place your hands behind your head so your thumbs are behind your ears.
  • Don’t lace your fingers together.
  • Hold your elbows out to the sides but rounded slightly in.
  • Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
  • Gently pull your abdominals inward.
  • Curl up and forward so that your head, neck, and shoulder blades lift off the bed.

Heel Touch

  • Lay down with your back on the ground and your knees bent and pointed towards the ceiling.
  • With your arms on your side raise your shoulders slightly off the ground.
  • Using your abs rotate your right hand down to your right foot and then back up.
  • Then do the same thing with your left hand.
  • Alternate back and forth for the desired amount of repetitions.

V Crunches Exercise

Lie on your back with your hands by your side, palms down. Keeping your legs straight, use your abs to lift your legs toward your face until your toes touch the headboard. Slowly lower your legs back to the bed, engaging your abdominals. Don't let your lower back arch up off the mattress.

Hold for a moment at the top of the movement and then lower slowly back down.

Russian Twist

Lean back and twist!” Start seated on your bed with your hands holding a pillow in front of your chest, knees bent at a 45-degree angle, and heels on the mattress with your toes pointing up. Twist your torso to the right so that your right hand touches the mattress beside you.

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