5 Exercises to do on your bed to burn body fat
When it comes to burning fat or losing weight, heavy-duty workouts at gym or at home come to mind. Working out is automatically assumed to be a gym activity . But did you know that you can perform light but effective exercises at home and better still, in your very own bed.
Difficult as it may be to believe, exercising ball, bed exercises may help recruit small stabilizing muscles while working large prime movers. Unstable surfaces can be beneficial for building core strength, improving balance, and toning areas of the body like the abs and glutes.
Here are 5 exercises which you can do without getting out of your bed. When combined with a balanced diet, these exercises can help you burn fat and tone up:

1. Bent Leg Side Raises

Get on your bed on all four limbs with your face down. Stay on your knees keeping your back straight. Lift one leg as high as you can, keeping it at a 90 degree angle. Lower it back to the starting position and repeat 10 times. Then repeat with the other leg. Complete 3 sets with a 30-second rest between sets.

2. Straight Leg Lifts

Lie on your back with your legs straight, feet flexed, toes toward the ceiling . Lift one leg to 45 degrees, engaging the quadriceps on the front of the thigh. Hold for 1 second and lower back to the bed and repeat with the other leg. Repeat 15 to 20 times on each leg for one set. Complete 3 sets with a 30-second rest between sets. This exercise targets the quadriceps on the front of the thigh and is ideal for people with knee pain or instability.

3. Push-up Hold

Get in a plank position, place your hands underneath your shoulders with elbows extended. Keep your back straight. Lower your chest to the floor and hold as long as you can. Make sure that your body should form a straight line from your head to your feet. Get back to the initial position. Repeat 10-15 times. This exercise targets your core, arms and shoulders.

4. Glute Bridge

Lie on your back with your knees bent and feet flat on the bed, hands by your side. Continue to lay on your back and raise the buttocks. Stay in this position and slowly go to the tightest you can. Hold the position as long as you can and then slowly return to the original position. To increase intensity, you may lift one leg and repeat with the other leg.

5. Glute Hamstring Leg Lifts

Lie on your belly with your feet towards the end of the bed. your hip crease should be about 6 inches from the edge of the bed and your legs should slightly hang off the bed. Place your hands behind your head and engage your core by pulling your bellybutton up off the mattress. Put your heels together, toes apart, and lift your legs toward the ceiling without arching too much through the back. You should feel this movement primarily in your glutes. Hold for 10 seconds. Lower half-way and repeat 20 times. This exercise is great for targeting
the glute and upper-hamstring area. Focus on engaging the buttocks muscles , keeping the core tight and working your body against gravity in a small range of motion.

These exercises in bed help you tone and tighten your buttocks, abs and shoulders.

By admin

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