20101209

5 Exercises to Do Lying Down

Here are 5 keep fit exercises to do lying down which will help you to get into your daily routine and create the regular exercise that your body needs.
Sit Up

Choose a firm bed and lay down on your back in the middle of the bed. Place your arms by your sides and keep your hands flat on the bed. Now without any assistance from your hands, or arms, or elbows, bring your upper body to a sitting position.
Remain sitting for ten seconds then lower your back to the bed, with no assistance from your hands, or arms, or elbows. Repeat this exercise ten times. Keep your feet together and legs straight throughout this exercise.
Bicycle

Using a firm bed lay down on your back in the middle of the bed and place your arms at your sides with your hands flat on the bed.
Now lift your legs as if you are stretching them up to the ceiling. You are now going to ride a bicycle upside down but only with your legs.
Push hard on the imaginary bicycle peddles as you rotate your feet with a smooth but slow alternating movement. Keep riding this upside down bicycle for at least three minutes.
Bottom Lift

Use a firm bed and lay down flat on your back in the middle of the bed with your arms at your sides and your hands flat on the bed.
Keep your legs out straight and your feet together. Now with only your hands assisting you push hard and lift just your bottom off the bed.
Hold the position with your bottom raised for two seconds and return your bottom to the bed.
Repeat this exercise at least ten to twelve times.
Knees to Head

Using a firm bed lay down on your back in the middle of the bed and place your arms at your sides with your hands flat on the bed.
Now raise your legs with your feet together up in the air towards the ceiling. Hold the position for five seconds and then bring your knees towards your head, gently touching them on your forehead.
Hold the position for five seconds and then return your legs flat on the bed.
Repeat the exercise another five times.
Push Ups

This exercise can be performed either on a firm bed or on the ground whichever suits you best.
Lay face down with your legs stretched out and your arms placed with the hands flat level with the top of your shoulders.
Now raise your head and upper body up pushing with your arms and move your head and upper body up until your arms are locked at the elbows and your knees are off the bed or ground.

Slowly move your head and upper body down between your arms while bending at the elbows. Don’t let your knees touch the bed or ground. Repeat this exercise, moving up and down for at least fifteen to twenty times.

No comments: