There are days when you don’t feel like moving out of of the bed, maybe the exam a day before or extra office work makes you feel weary but at the same time you also don’t want to skip your workout completely. Well, for that you don’t have to worry because there are workouts that are meant for these days and can also be done otherwise for charging up your body or for working it out.
1. Ankle rolls
While lying down in a straight position, roll your foot around with the heel up to move to the ankle joint, switching directions and foot periodically. You might also experience some air bubbles release while doing it. Ankle rolls helps reducing pressure on ankle joints and builds strong ankle muscles.
2. The half bridge
Half bridge also known as bridge pose strengthens back, glutes, legs and ankles, opening the heart and chest. Just lie on your back with your knees bent and feet flat on your floor. Keep your shoulders on floor and then slowly raise your hips towards ceiling as far as you can. The half bridge exercise is also a good way of stretching your back.
3. Hollow hold
Lie on your back with your arms extended overhead on floor and legs resting on bed or couch. Now with control, lift your arms, head and legs off the floor. Try holding for around 10-20 seconds. This workout helps you building strength by putting tension on your ab muscles and working with back muscles. Apart, it helps in improving posture as well.
4. Butterfly sit up
With your knees bent and face lying upward, raise your arms overhead. Using your core, move forward to touch your toes (once you are in butterfly pose) and then slowly come back to the previous position. This exercise targets your rectus abdominis and transverse abdominis and is a great exercise to develop six packs as it hits every muscle in your core.
Concluding, these core workouts are worth trying in cases you think of skipping your gyms for one reason or another. No equipment, no moving out of bed, just some willingness for working for your body and you are good to go.