How to pump up your body without getting out of bed

Morning exercises in bed are an excellent option for how to tone your body and, at the same time, not force yourself to get up for training. Read our material about which exercises you should perform under a warm blanket.

STRETCH GOOD

To start your morning on a positive note, and make your whole day happy with events and give you only a good mood, start it with stretching. Stretch your arms well and begin to pull your legs down. You should feel how every cell of your body is stretched.

Experts say that when you stretch in the morning, it is very good to think about something positive in order to not only awaken the body, but also your inner self.

Stretch 5-6 times.

Suck your belly in

Retracting the abdomen is a great way to “wake up the internal organs” and also make the stomach elastic, since this method perfectly pumps the internal abdominal muscles.

Slowly pull your stomach in and out. Breathe evenly and calmly. Perform 3 sets of 20 reps.

The main thing in this exercise is breathing: it should be without jerking. Perform the movement itself at an average pace. If you find it difficult at first, alternate between slow and fast.

WAVE YOUR HANDS

Straighten your arms in front of you. Lower your right hand to head level, and your left hand to hip level. Then switch your hands.

This exercise will help wake up the shoulder girdle, work out every stagnant cell and allow you to wake up faster.

Perform 3 sets of 10 times (a complete exercise is considered when both hands are at head level).

LIFT YOUR FEET

Lie down straight, pressing your spine well into the mattress. Make sure there is no arching in the lumbar area. As you exhale, lift your right leg. If you have difficulty keeping your knee straight, bend it slightly. As you inhale, return to the starting position.

Do the same with the other leg. Please note that the exercise is performed slowly, without jerking or sudden movements.

Perform 3 sets of 15 times on each leg.

BEND YOUR LEGS

Lie down straight, pressing your spine well into the mattress. As you exhale, pull your knee towards your chest, hold it in this position for 10 seconds, then return to the starting position.

Do the same with the other leg. The exercise can be done at an average pace, enjoying the process itself.

Perform 3 sets of 10 times on each leg.

ROTATE YOUR FEET

To stretch your morning joints and finally prepare your body for the work day, perform 40 foot rotations in each direction.

Firstly, this is a very pleasant exercise that quickly tone you up, and secondly, it is an excellent prevention of joint problems.

If you like to work with your feet, you can also complete the gymnastics by bending your foot towards you and away from you.