Don’t have time to get to the gym? No problem. You can strengthen your legs without even getting out of bed. You can still transform your body with exercises you can do right on your mattress. Choose a few of them, or complete every move, and perform as many reps as you can in 30 seconds. You’ll burn more calories than you would by repeatedly hitting the snooze button. As an added bonus, these exercises also strengthen your ab muscles and muscles that support your spine as you move your legs. Here I am giving you some bed exercises for legs to tone up. Read this below…
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Table of Contents
Bed Exercises For Legs:
Here are five best and easy bed exercise for legs are given. See below and know how to do this.
1. Leg Lift :
Leg lift is one of the excellent bed exercises for legs. This exercise helps to tone up your legs and also makes your leg muscles strong.
How To:
- Lie on your right side with your right knee bent and foot behind you.
- Prop your head up with your right hand and place your left hand on your left hip.
- Point your left toes and extend your left leg to form a straight line with your body.
- Keeping your hips stacked, lift your left leg straight up toward the ceiling, then bend the knee and bring it in toward your core.
- Extend the leg back up toward the ceiling, then lower it with control to return to starting position.
- Continue for 30 seconds, then repeat on the opposite side.
2. Heel Raises:
This is one of the best bed exercises for legs. Heel raises to strengthen the calf muscles.
How To:
- Start in the bridge position.
- Press down through the balls of your feet until your heels come off the bed.
- You should feel the muscles in your calf tighten.
- Hold for 2 to 3 seconds, then lower back down.
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Source :- fitnessgoals . com
3. Marching Hip Raises:
How To:
- Lie on your back with your knees bent, heels near your butt, and arms along your sides with palms facing down.
- Press into your heels as you lift your hips up so your body forms a line between your knees and shoulders.
- Without extending your leg, squeeze your butt as you lift your right foot up off the bed and bring your right knee directly over your right hip.
- Place your right foot back on the bed and repeat on the left side.
- Continue to alternate.
4. Twisted Side Plank:
One of the best bed exercises for legs is side plank. Adding twist makes it more perfect for your legs to tone up. Check out below how to do this exercise.
How To:
- Lie on your right side and place your right forearm on the bed.
- Keeping your hips, shoulders, and feet stacked, brace your core as you lift your hips up toward the ceiling as high as you can.
- Stretch your left arm straight up toward the ceiling.
- Without touching the bed, slowly lower your hips, then return to starting position.
- Keeping your core tight, twist from the waist as you bring your left arm down and underneath your body.
- Return to starting position to complete one rep.
- Continue for 30 seconds, then repeat on the opposite side.
Source :- calendarfit . com
5. Scissor kicks:
Scissor kick is one of the best bed exercises for legs. This exercise is effective to tone up legs.
How To:
- Lie on your back and keep your hands underneath your hips, facing your palms down.
- Bring both your feet straight up into the air and point your toes.
- Keep your both legs as straight as possible engage your core as you lower your right leg down toward the bed with control.
- Without touching down, bring your leg back up to starting position.
- Then repeat on the opposite side to complete one rep.
