How to do aerobics on the bed

Nowadays, many friends like morning exercises very much. It is true that morning exercises are a better way of exercise. However, many friends cannot do morning exercises due to time or some other reasons. Then you can choose to do aerobics to exercise your body. There are many types of aerobics for you to choose from. In fact, the aerobics that is more suitable for office workers and lazy people is bed aerobics. So how to do bed aerobics?

1. Turn your head and flex your ankles.

After waking up, people sometimes feel dizzy. This is because a night of inactivity has caused the head and neck muscles to become stiff, resulting in poor blood circulation in the head and insufficient blood supply to the head. If you lie in bed and turn your head to the left and right 8-10 times after waking up, it can also relieve dizziness. At the same time, flex and extend the ankle joint 10-20 times to mobilize the lower limbs.

2. Stretch. When sleeping, the body should be in a flexed position. After waking up, cross your hands in bed, stretch them above your head with your palms turned over, straighten your toes, stretch your body, and take deep breaths at the same time. Repeat this practice 4-6 times. This will help eliminate fatigue and speed up awakening.

3. Supine side bend. Lie on your back in bed, raise one hand, and as your upper body bends to the side, straighten your lower limbs. Do this 6-8 times on each side.

4. Lie on your back and flex and extend your lower limbs. After doing the above movements, your sleepiness may have been reduced, and then you can do some lower limb flexion and extension exercises. The method is to bend one leg and step on the bed, then straighten the knee so that the knee touches the bed. Do this 10-15 times with each leg alternately.

5. Lie on your back on the bed with your legs together and knees bent. Then, straighten your calves and lift them up, with your legs forming a 90-degree angle with your body. Then use your abdominal muscles to lower your legs to a 45-degree angle. Your ankles must be bent at right angles and your Achilles tendons must be straightened. Hold this position for a moment, then return to the position with your legs raised, and then slowly do this movement. Repeat 15-20 times. It helps relieve constipation and strengthen abdominal muscles.

I never thought that I could exercise and do aerobics in bed. Choosing bed aerobics is not only not restricted by time, but also very easy to learn. You can do it before going to bed and before getting up. You no longer have to worry about obesity due to lack of time for fitness. This method is very suitable for office workers, so friends who don’t have time for morning exercises should hurry up and learn it.