Do these healthy exercises and lose weight without getting out of bed!

Morning exercises after sleep were such a popular phenomenon that all cultural recreation places were filled with people who, with the help of physical exercises, kept the body in the right tone; unfortunately, it gradually lost its relevance. Many try to justify themselves by being busy, feeling unwell, chronic fatigue, and these are not all the reasons, just to explain why there is no time to play sports. In fact, everything is explained much more simply - humanity is overcome by laziness, which prevents us from tearing ourselves away from our favorite chair, sofa, and creates a fear of overexertion.

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Lazy set of exercises

Exercises from Ekaterina Ilinykh (famous video blogger) solve several problems: improving joint health, flexibility and weight loss. Fitness for the lazy is somewhat unusual, since you can train while lying on the sofa or bed.

For the buttocks. Lie on your back, bend your legs and pull your heels towards your buttocks. Lean on your shoulders and feet, and lift your pelvis as high as possible. After fixing at the top point, lower yourself back onto the sofa. You need to do 20 repetitions of 3 sets.
Press. In the same position: lying on your back, heels near your buttocks, and hands behind your head. Twist your torso forward, trying to touch your chest with your chin. Relax, and then pull your knees towards your chest, lifting your pelvis. Do 2 times 10 repetitions. This activity is useful for stretching the back muscles.
For thighs, abs and butts. In a supine position, raise your legs and rest them against the wall. The knees are bent at a right angle. Place your feet slightly wider than your shoulders and extend your arms along your body. Focusing on your arms and feet, try to lift your pelvis off the sofa. (3 approaches 5 times each).

Inner thigh and butt. Lie on your stomach with your face on your crossed arms. Cross your legs at the knees. Lift your feet off the surface. (3 to 15).
For the entire abs. Sitting on the edge of the sofa, lower your legs to the floor, straighten them, spread your feet, pull your toes towards you. Bend towards each leg in turn, without rounding your back. (A couple of times, 14 repetitions).
In the same starting position, place your hands behind you, lean on your straight limbs, lift your bent knees and pull them towards your chest. No need to slouch. (A couple of sets of 13-16 repetitions).
Sit down, leaning on your arms back, lean back slightly. Squeeze your knees and pull them towards your chest, gradually returning them back. Repeat a couple of sets of 14 reps.
Lean back, keeping your legs straight and straight in front of you. Make scissoring movements with straight legs. (3 to 10).

For the outer thighs. Exercises for the lazy can be done while standing in front of the TV and watching your favorite TV series. Place your hands on your waist and clench your legs tightly. Shift from foot to foot. Move your hip out to the side as much as possible, rotating your pelvis. You will feel noticeable tension in the riding breeches area. In this case, you cannot lift your feet off the floor. (2 to 20).
For the butt and inner thigh muscles. We complete simple workouts for the lazy as follows. Place your hands on your waist, your heels together, and your toes apart. Squat shallowly, spreading your knees as wide as possible. (2 to 10).

The variety of movements will help you find the ones that suit your body shape. Such lazy exercises will allow the body to stay in good shape without special energy and material costs.

How to make your waist thinner without leaving the couch: exercises

A set of five exercises is aimed at training and strengthening the oblique abdominal muscles, and therefore is useful not only for women, but also for men who want to have an attractive torso.

Often we cannot bring ourselves to go to the stadium or just outside, not to mention the fitness center

Exercise 1: straight leg crunches

Lying on your side, rise up onto your elbow. In this position, lift your straight legs closed together. Repeat 15 times on each side.

Exercise 2: bicycle twist

“Lazy” exercise for busy people

To quickly, interestingly and easily tone your body after waking up, perform a few simple movements. What’s interesting is that you can involve your significant other in the exercises, then exercise will turn into an entertaining and fun game. So, after waking up.

Breathe calmly and rotate your wrists.
Inhale, place your hands behind your head and straighten your legs. As you inhale, bend your knees and grab your toned shins with your hands. Round your back and lift your shoulder blades. Exhale while resting your forehead on your knees.

Lie down straight, then alternately pull your knees towards your chest, holding them with your hands. In this case, you don’t even have to open your eyes.
Bring your hands together at your chest, turning your elbows to the sides. As you inhale, squeeze your palms tightly until you feel tension in your muscles. This way the chest muscles will tighten, and the mammary glands will become more elastic and beautiful.
Stretch your arms sideways and up so that your shoulder blades are closer to your spine. Hold the position for a few seconds. Go back to the beginning.

For lazy people, a pillow is also suitable as a training device. Working out for the abdomen and the “breeches” area involves lifting your leg up, while bending your knee just a little. Place a pillow on the raised foot in the most stable position. Breathing steadily, begin to move your leg to the side, while keeping the pillow from falling.

Hardware fitness for the lazy

Many people, trying to lose weight, resort to electric shock. For example, myostimulation is the process of artificial muscle contraction by electric current. This is how our brain works: it sends impulses to the muscles so that they work. Magically, the muscles contract themselves under the pressure of the device, and the person does not make any effort.

Of the minuses, it should be noted that for greater effect the discharge must be high, which makes the procedure painful. Classes should be held for a long time and at a wide interval.

Another important disadvantage is deterioration in health. When a muscle works without a signal from the brain, a breakdown of internal systems can occur. Unlike fitness classes, myostimulation does not train the cardiovascular system.

Hardware fitness is suitable when a person’s mobility is temporarily limited so that his muscles do not atrophy.

For the slightly less lazy, EMS training in the gym (Electrical Muscle Stimulation) is suitable. How the training goes: put on a suit with wires and perform exercises under the guidance of a trainer. When this happens, electric current discharges and the body shakes a little. Most often, this type of training is used to remove cellulite and excess water from the body.

There are contraindications: limited admission to EMS classes for people with chronic diseases, problems with the nervous system, heart, kidneys, and pregnant women.

A set of simple exercises for weight loss

Do not think that simple movements will be ineffective, because your body needs them like air. Change, add and mix exercises as desired to surprise your body. 5-10 minutes lying in a warm and soft bed or sofa will be a lifesaver for your waist and feminine sides.

Lie on your back, but not on a pillow. Raise your legs up and pull your toes towards you. Draw circles with your heels, without lifting your lower back from the bed. In this form, the muscles of the abdomen and legs work. The duration of the action is one to three minutes.

The palms and back do not come off the surface of the bed. After this, lift your legs straight, lingering at angles of 5,15,45 and 90 degrees (the angle is not so important). With the same pauses in the same corners, return to the starting position. Start with one minute, increasing the time each time.

Lying in the same position, as you inhale, raise your legs and spread them apart, and as you exhale, cross them. At the same time, you should pull your fingers away from you. If it becomes difficult for you, then place your hands under your buttocks, this will reduce the load on your abs. Start with a minute of training.

As you inhale, lift your arms and legs up, and as you exhale, lower them. At home, training should be performed to tone the muscles of the abdomen and legs. Soon after rising, you will feel a trembling in the muscles of your legs and shoulders. The training time is the same.

Lie down and bend your knees. As you inhale, place your palms on your shins, and as you exhale, pull them to your chest. Perform about 16-20 times, but start with just 10 repetitions. The main thing is to try to pull your knees towards your chin as much as possible with each exhalation.

Simple “bedside” and “sofa” workouts can be used to lose weight, tone muscles, relax after a hard day at work, and just to lift your spirits in the morning.

Fitness for the lazy at home

You can strain your muscles even while standing at the stove at home or in line at the store.

In the store, carry your purchases in your hands instead of using a cart. This will strengthen your arm muscles.
While watching TV, spin a hula hoop or use a training ball (fitball) instead of a soft sofa.
Every hour while working at the computer, take breaks, warm up, and do squats.
While waiting for the minibus, rise on your toes - it pumps up your calves.
When cooking or brushing your teeth, move your leg back or swing.

These simple steps will help you maintain a little tone and get used to training.

Exercise No. 5. Raising legs with a ball

The gluteal muscles and outer thighs work. If you don't have a large ball, you can use a tennis ball or rolled up towel.

Lie on your stomach and then move onto your right thigh so that your knees, ankles and thighs are pressed together. Hold the ball with your left knee, between your thigh and shin, and lift your leg with the ball literally a centimeter.
Raise your left leg as high as you can and return to the starting position. The knee should not touch the floor.

Nutrition program for the lazy

You should start fighting excess weight by revising your nutrition program.
This will not only solve your problem, but also significantly improve your body’s health. Excess fat negatively affects the functioning of all systems of our body, and when you get rid of it, you will quickly feel improvements in your health. The Lazy People's Nutrition Program is very similar to others that are recommended for people to fight fat. However, this is not a diet in the full sense of the word, since there is no need for serious food restrictions. First of all, you need to give up flour products, fried foods and sweets. It is likely that you will not be able to immediately eliminate all these foods from your diet, because it is extremely difficult to give up long-term habits. In such a situation, you need to act gradually.

Before each appointment, about 30 minutes before this event, you should drink a glass or two of still water. You should not drink water directly during meals, but do this no earlier than 120 minutes after eating. We have already said that only harmful foods should be excluded from your nutrition program, so you do not need to limit yourself, but you should still maintain the required calorie intake.

Only by creating an energy deficit will you gradually lose fat. For breakfast, it is best to eat foods that contain slow carbohydrates and protein compounds. At lunchtime, also focus on these nutrients, but in the evening you should only consume sources of protein compounds. By and large, your main task is to consume only healthy foods within the calorie intake. We also note that you should eat at least four times a day, and the portions should be small.

Press pump correctly. How to pump up the press correctly

Be sure to pay attention to the technique of performing the exercise. It is better to reduce the number of repetitions or the load, but in no case allow the load to transfer to the back or legs while training the abdominal muscles.

Another common mistake when doing abdominal exercises is fixing your legs. To properly pump your abs, you should not fix your feet under the support. This way you transfer the main load to the lower back, and this will not only reduce the effectiveness of training the target muscles, but can also cause injury to the spine, which, when the lower back muscles contract, contracts more than usual. If it’s difficult to perform the exercise without fixing your legs, switch to other abdominal exercises, since there are plenty of them (close the link to the abdominal exercises section). You can always return to a complex exercise later, when you have increased your level of preparedness and are able to perform the movement without fixing your feet.

Pause at the top of the exercise. However, if you do not feel tension in the abdominal muscles, reconsider your technique.

To pump up your abs and get the best results, do not jerk at the beginning of the exercises. Thus, you continue to move by inertia, and this means productivity tends to zero.

Fun exercises in bed

Fun exercises in bed
MASSAGE . After opening your eyes, it is best to wake yourself up with a light massage.

Light a fire in your palms - rub one against the other, as if you were trying to start a fire in the forest. After this, massage your hands and forearms. Move to your face - smoothly move your warm palms along the massage lines.

That's it, the body is warmed up and ready to charge. EXERCISE No. 1. Rotate your feet and palms clockwise and counterclockwise. Now try the right side clockwise and the left counterclockwise. EXERCISE No. 2

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Sit on the bed. Rotate your head as if your neck is the earth's axis, and your head is a faithful satellite of the Earth. EXERCISE No. 3. Now we set off on a voyage; whether it will be calm and smooth or with storms depends on the smoothness of your movements. You need to lie on your stomach, clasp your ankles with your hands and bend back, forming a nice boat with your body. Imagine that there is a quiet lake around you and you are gently rolling back and forth on the waves. In total, you should pump at least 20 times. EXERCISE No. 4. Everyone knows scissors. Raise your straight legs 15 cm from the bed and quickly cross them for 2 minutes. It is important to ensure that the legs do not rise higher or fall lower. EXERCISE No. 5. Bicycle. Now twist your legs as if you were riding your bike down the alley on your day off. Just a few minutes every day and your legs will become much more attractive in just a few weeks. EXERCISE No. 6. Spelling. In this exercise, if necessary, grab the head of the bed with your hands, stretch and lift your legs like scissors and write beautiful large numbers from 1 to 10. If it becomes difficult, you can stop at 5. EXERCISE No. 7. The plane is preparing for takeoff. While sitting on the bed, straighten your arms to the sides - these are your wings, and your shoulders are the blades that you need to quickly rotate in order to take off. Rotate forward for one minute, then back. Didn't take off? So you still need to practice. EXERCISE No. 8. Pose “Turkish”, arms crossed, palms on shoulders. Rock from one side to the other. Just 15-20 swings. EXERCISE No. 9 .
Get out of bed, stretch your arms toward the ceiling and inhale. As you exhale, bend forward and touch your hands to your feet. The legs remain straight. That's it, charging is over, you can rush about your business. And in conclusion, a video lesson of bed morning yoga

Exercise No. 4. “Frog”

The muscles of the lower back, buttocks and abs work.

Lie on your stomach with your arms in front of you, elbows bent and looking to the sides, your head resting on your folded palms. Bend your knees so that your ankles are touching and your shins are perpendicular to the floor.
Pull your stomach in, lift your legs off the ground literally 3-5 cm and return to the starting position. The upper body should remain motionless.

Perform 12 of these repetitions. If the exercise seems easy to you, you can stretch your arms forward and lift your chest.

Exercises to pump up the abs. How to pump up your abs correctly: harmful exercises

An example of a harmful abdominal exercise is straight leg lifting with a fixed body. Moreover, whether you raise straight legs from a lying position, or do it from a vertical position with emphasis on the lower back, this harms your spine.

Never do this. Have mercy on your spine.

Studies have shown that straight leg raises cause significant compressive stress on the intervertebral discs of the lumbar spine. In this case, the maximum force occurs at the moment the heel lifts off the surface of the plane.

If such a load is carried out regularly, it can lead to the accumulation of microdamages in normal discs, and in degenerative intervertebral discs it can cause damage and an increase in hernial protrusion. Performing this exercise causes the development and progression of osteochondrosis of the lumbar spine. Therefore, if you raise your legs or body with a rigidly fixed lower back, think about the possible consequences.

In this regard, one of the most harmful exercises is the “jackknife” - simultaneous lifting of the torso and legs from the floor:

LJ user dmitriysh wrote on this topic, where he talks about the particular harm of the “jackknife”: “The abdominal muscles are tense, and the lower back muscles are relaxed, therefore the entire load when bending falls on the spinal ligaments. As a result, this transition point begins to produce painful symptoms, and this point is in very good reflex relationships with the entire given segment. My lower back starts to hurt. The more you do these exercises, the sooner you will get sick.”

Horizontal stop

This exercise gives the abdominal and waist muscles a static load, which is especially effective after previous pumping exercises.

Lying on the sofa on your stomach, place your hands on the floor. Move forward, walking your hands on the floor so that only your feet remain on the sofa. Place your palms approximately under your shoulders, lower your pelvis so that your body and legs form a straight line. Look down or slightly forward. Pull your stomach in and hold this position, counting to 30. Over time, this exercise will become easy - then gradually increase the time, counting to 60.

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Get heavier! Why gymnastics with dumbbells is useful Do 3-4 approaches.

For women over 50

You can choose from these exercises that you can do. Be sure to start with deep breathing, as in the first complex. It stabilizes blood pressure. And you can add a vacuum in the abdomen, which well stimulates the functioning of internal organs and removes visceral fat. Perform a abdominal vacuum while sitting.

At the end of the exercise, do a relaxing twist, beneficial for the lower back and pelvic organs. To do this, lie on your back with your arms at your sides, palms up. Cross your bent right knee over your left leg. Don't lift your shoulders off the bed. Turn your head to the right. Relax and breathe 8-10 times. Then, do the same in the other direction. After such exercise, you will feel cheerful and energetic.

Exercise "twisting"

These seemingly simple exercises can make getting up in the morning easy and your body obedient. This type of exercise in the morning in bed looks tempting, doesn’t it. And the photos will help you do them correctly.

Do you think this charging option will help you wake up and get up easily?

Lying body raise

The best exercise for removing wrinkles in the lower back is to work the antagonist muscles of the abdominals.

Ask a family member to hold your feet to keep them from lifting. Lower yourself onto the sofa on your stomach so that your hips lie on the sofa, and your stomach is already hanging over the floor, i.e., your body is hanging in the air (now you understand why you need to hold your legs? By the way, it’s better to hold it not by the ankles, but in the area of the knees). Cross your arms over your chest or behind your head. Squeeze your shoulder blades and turn your shoulders. Without slouching, lower your body down, chest towards the floor. Now raise your body, straining your back and buttocks, as high as possible, and pull your chin up.

Do 3-4 sets of 5-6 reps.