EXERCISE IN BED TO LOSE WEIGHT
- josephplatt1979
- Sep 6, 2022
- 6 min read
EXERCISE IN BED TO LOSE WEIGHT
Are you the type of person who wants to get fit yet do not want to put in that effort of going to the gym and breaking a sweat? Everyone has moments when they want to spend less time at the gym and more time in bed. You may even be the type of person who does not want to compromise on their fitness even on a rest day. You may want exercise in bed to lose weight.
Here you will find some lazy workouts you can do in bed that can help you maintain good fitness. These workouts will also be perfect for you if you do not want to hit the gym but exercise to keep yourself fit. These movements can be part of a plan to exercise in bed to lose weight.
EXERCISE IN BED TO LOSE WEIGHT - MOVEMENTS
There will be some instability doing these in bed as the instability of the bed's surface will make every move more challenging. You will be challenging your muscles and you’ll get fit without technically getting up
Glute Bridge
Lay down on your back with your knees bent and your feet flat on the ground. Your feet should be hip-width apart with your toes pointed straight ahead, and your heels should be about 8 inches away from your glutes. Have your arms by your sides with your palms turned up toward the ceiling. Squeeze your glutes and your abs when you start to lift your hips toward the ceiling. Raise your hips as high as you can go without arching your back. Squeeze the glutes as tightly as you can in the top position while you hold for 2-3 seconds. Slowly lower the hips down to the floor, keeping tension in the glutes and abs as you lower down. This workout helps strengthen your glutes, improve posture, and work your entire core and back.
Jack Knives
Lie down on your back with your arms and legs stretched, and feet together on the bed. Lift your arms and feet off the bed while maintaining your knees and elbows locked. Pull your entire upper body off the bed, lifting your legs up and out to form a V. Swing your hands straight ahead through the V as you rise. Release your arms and legs with control without touching the bed, and lower your back to the beginning position. This exercise works your core, chest, and quads.
Arm Extension Shoulder Taps
Start in the press up position, stretch your right arm straight out and hold it for one second, engage your abs and glutes. Then tap your left shoulder with your right hand. Rep with your left arm, alternating sides as needed. This works in building core and arm strength.
Reverse Crunch
lying down on your back with your arms by your sides, then raise your legs to the point where your thighs are parallel to the ground, and your knees are bent at a 90-degree angle. Contract your abs to lift your hips off the floor and pull your knees up to your chest. Hold for 2 seconds before slowly lowering your legs back to the beginning position. This works on your core, specifically the lower abs.
Donkey Kicks
On all fours, place your hands on the bed, directly under your shoulders and your knees under your hips on all fours. Slowly pull your right leg straight back and up towards the ceiling, keeping the 90-degree bend in your right knee. Before your back begins to arch or your hips rotate, you reach your maximum height. Return to your original starting position. Switch legs after completing all reps on one side. This works your glutes and hamstrings as well as helps to improve stability.
Dolphin Planks
Place your forearms and palms on the bed with your shoulders should be piled over your elbows. Your body should make a straight line between your head and heels. Lift your hips straight up into the air while keeping your core strong and your legs straight. Hold for as long as possible and that is one set. wait around 30-45 seconds to start a new set. This workout works your core, forearms, and obliques.
Plank Jack
Start in a hands-plank posture, with your shoulders placed over your wrists, your knees together, and your body in a straight line from top to bottom. To accomplish one rep, hop your legs out to shoulder-width apart, then back together. This workout works on your core, hips, inner thighs chest and also helps to improve stability.
Side Plank with Twist
Place your forearms on the bed and lie on that side. Brace your core as you lift your hips as high as you can toward the ceiling, keeping your hips, shoulders, and feet stacked. Straighten your other arm and reach for the ceiling. Slowly lower your hips without contacting the bed, then return to the starting position. Twist from the waist while bringing your other arm down below your body, keeping your core tight. To complete one rep, return to the starting position. Repeat on the opposing side for a total of 10 reps. This helps to strengthen your core and primarily focus on your obliques.
Flutter Kicks
Lie with your bed with your palms facing down and your hands beneath your hips. Point your toes and raise both feet straight into the air. Engage your core as you lower your right leg down toward the bed with control, keeping both legs as straight as possible. Bring your leg back up to starting position without contacting the ground. Then do the same thing on the other side to complete one rep. This works on your entire core and legs. Also helps with stability, posture and balance.
NUTRITION AND WEIGHT LOSS
Doing any type of exercise at the gym or exercise in bed to lose weight will contribute to getting into good shape and losing weight, but to really get into top shape will require good nutrition.
To lose weight, you will need to be in a calorie deficit which basically means burning more calories than you consume. Improving nutrition is one way to reduce caloric intake and achieve weight loss in a healthy manner.
Here are some recommended guidelines for a healthy diet and nutrition for weight loss
Eat smaller portions
Divide foods into appropriate portions and measure out the food quantities before consuming the food. Eating smaller portions can curb cravings and help reduce overall calorie intake. You will feel more satiated, having a feeling of fullness, this will affect how much you eat and how often you eat.
Reduce the number of calories
Reducing caloric intake by 300-500 calories per day can achieve around a 1 to 2-pound weight loss per week. When setting goals, keep in mind that it is best to lose only 0.5 to 1 pound a week. Choose nutrient-dense foods like Vegetables, such as spinach and fruits, such as strawberries. Have lean protein like turkey, chicken or protein supplements, whole grain carbs such as brown rice and healthy fats like flaxseed and almonds.
Avoid empty calories
Stay away from empty-calorie foods as they offer no nutrients but a lot of calories. Examples of empty-calorie foods and drinks include cookies, cakes, donuts, fast food, energy drinks, sodas, chocolate and ice cream.
Avoid un healthy fats
There are two types of bad fat, saturated fat and trans-fat which have been identified as potentially harmful to your health.
Saturated fats are typically found in dairy and meat products. Tt is advisable to minimize their intake in a weight loss regime. Saturated fats are found in Sausages, cured meats like salami, chorizo, cheese and pancetta.
Trans fats are among the unhealthiest components of processed snacks, such as margarine, crisps and donuts or cakes. When trying to lose weight, avoid foods containing trans fats.
Unsaturated fats are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Unsaturated fats are found in foods such as nuts, avocado, olive oil, peanut butter, and salmon. Incorporating these ingredients regularly into the diet for snacks or meals can be healthy even in large quantities.
Keep hydrated
water can help with weight loss in a variety of ways. It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale. Water transports nutrients, eliminates waste, and helps metabolize fat. Drink around 8-10 glasses per day and more when you are exercising.
Protein supplements are ideal with helping with gaining muscle and for weight loss.
You want to have the best protein supplements to give you the best results.
BOTTOM LINE
You now know there are workouts that you can do from the comfort of your bed. But keep in mind, these are only effective to a certain extent. You can exercise in bed to lose weight, but You should not expect a shredded physique or hourglass figure doing just these exercises. Also, nutrition plays a vital role in getting into shape and just doing exercises alone on your bed will not be enough to lose weight. You should incorporate exercise and good nutrition together to get in shape.
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