It happens that we are so lazy to go to training that we lie on the couch and dream that there are exercises that can be performed directly lying down in bed. Strange as it may seem, there are exercises like this, though it's better to do them lying on a hard floor rather than on a soft mattress to provide optimal support for the body. Of course, by performing "lying" exercises you will not be able to achieve the effect given by mobile strength training, but if you have a day off from classes in the hall and you want to do lazy exercises, these exercises will be useful to you. In addition, you won't need any additional equipment to do these exercises
1 Boat. This is an exercise with an emphasis on the back and buttocks muscles, which work mainly in statics. You need to lie down on your stomach with your hands in front of you, your legs lying on the floor at about shoulder width. Raise your arms and legs above the floor at the same time as far as you can and try to hold on to this position for a few seconds. After that, drop to the floor for 1-2 seconds and repeat the exercise again. It is optimal to do 3 approaches with 15 repetitions.
2 Scissors. This is an exercise on the press, performed lying on the back, legs straight, arms positioned along the body. Lift the left leg up to a 45 degree angle (or slightly less) and lower the right leg until the heel is 5-7 cm from the floor. Change the sequence by raising the right foot and lowering the left foot. So it is necessary to repeat about 10 times on each leg, 3 approaches.
. This is a very good exercise that allows you not only to include the buttocks in the work, but also affects the area of the caliphae. Initial position. Lie on your side and tilt your legs a little forward from your torso. Slightly pull the socks out. Bend both hands in your elbows, place your hands on the back of your head and place your fingers in the lock. Fold the upper leg in the hip joint. Once you have reached the extreme point, take it back a little bit and move it forward again a little bit. The movements should be smooth. Bend the upper leg in the hip joint. When you reach the extreme point, move it forward a little bit and move it back a little bit further. Avoid sudden movements. Repeat the swinging with your feet lying on your side 10 times, and then turn to the other side.
4 Lap your feet lying on your side is a valuable exercise to develop the stability of the power center. Lying on your side, it's harder for you to keep your balance because of the relatively small footprint. Feet movements make it even more difficult to find the right balance, and this forces the muscles surrounding the front, back and sides of the spine to work with a high degree of coordination.
4 Extension on the stomach. This exercise also includes buttocks and back extensor muscles. You need to lie down on your stomach. You can put your hands under your head. You need to bend your legs in your knees and place them slightly apart, lifting your feet above the floor at an angle of 90 degrees, and bring them together. Lying in this position, raise your legs above the floor, along with your hips. The movement should be repeated 15-20 times in one go. The first time can be particularly challenging, so raise your legs and hips as much as you can. At the top of the tension point, try to linger for 1-2 seconds, the slower you perform the exercise, the better the buttocks in the statics will be worked out.
5 The gluteal bridge is an insulating buttock exercise that is easy to perform but very effective. Lie on your back with your knees bent and legs on your knees and lift your pelvis as high as possible off the floor. At the top of the pelvis, hold your buttocks up for a few seconds, and then lower your pelvis to the floor. Exercise should be repeated 20-25 times in one approach, only need to perform 3 approaches.
. Lying on your back, raise your straight legs a little bit above the floor and start reaching for them with your straight hands, lifting slightly above the floor of the shoulder blade.
Hold this position for as long as possible, and you can spring up the housing slightly downwards. Hold on until you feel a strong burning sensation at the top of your straight abdominal muscle. After that, sink to the floor and rest for 20-30 seconds before moving on to a new exercise. The number of repetitions depends on how long you can stay in this position. If you can hold on for 1 minute, it will be enough to do one repetition per approach. If 30 seconds - two, 15 seconds - 4 repetitions and so on. The main thing is that in total for 1 approach you will manage to hold on for 1 minute.
You can do this training as a refinement on days off from strength training, or when laziness does not allow you to train normally. After all, you should agree that it is better to do a simple training than not to do any!
