Introduction to bed exercise

Many people do not like exercise and think that going to the gym is a very troublesome thing. It not only costs money but also wastes time. For people who are busy with work, there are actually many places to exercise. There are many effective exercises even in bed. You can seize the short time to exercise. Next, we will introduce you to some detailed bed exercises.

Front of thigh

Action 1:

1. Lift your legs as high as possible and hold this position for a few seconds until your feet feel tired.

2. Slowly lift your foot and hold this position for a few seconds. Slowly lift your calf until it is at the same height as your thigh. Hold this position for 30 seconds and then close your leg. Do 10-15 times as a set of exercises. After completing a set of exercises, you may gradually increase the amount of exercise.

Action 2:

3. Cross your legs and ankles, bend your knees at the same time, lie on your back, place your hands under your hips, bend your knees and cross your ankles.

4. Lift your legs and stretch your knees. Lift your crossed feet toward the ceiling and stretch your knees as far as possible to contract your thigh muscles. Do 1-3 sets of 15-20 reps.

Inner thigh

Action 1:

5. Hold the pillow between your knees and press inwards together. Sit on the bed, fold the pillow in half, hold it between your knees, and squeeze it hard dozens of times.

Action 2:

6. Use your ankles to clamp the pillow and squeeze. Lie face down on the bed, support your chin with your wrists, clamp the pillow with your ankles, and squeeze inwards together.

7. Bend your knees and squeeze. The key to this exercise is to squeeze the pillow hard. Do 15 times as a set, and do 1-3 sets in total.

The above content is an introduction to bed exercises. Although there are many bed exercises, not all exercises are suitable for everyone. Men and women have different choices in exercise methods, and it is best to consult an authority on the time and intensity of exercise to develop the most effective exercise plan for yourself.