Types of Sports Movement in Mattress – Most people want to have an ideal body. But not infrequently people are lazy to exercise. Actually, we can still burn calories without leaving the bed, you know! Here are some examples of light exercise movements! Are you ready?
1. Glute bridge
The glute bridge exercise targets the biceps femoris (thigh muscle located posterior or back), the semitendinosus (one of three muscles that make up the hamstring muscle group), the gracilis (the most superficial muscle on the medial side of the thigh), the gluteus maximus (the strongest muscle in the body located in the buttocks), and the gluteus medius (a functional muscle that helps move the hips).
To perform the glute bridge, lie on your back with your knees bent and feet flat on the mattress. Then, lift your hips up, inhale, and slowly lower your body back down. Do as many as 15-20 repetitions.
2. Leg raise
The leg raise is an exercise that targets the upper and lower abdominal muscles and increases flexibility throughout the back extensors and hip flexors. Looks easy, right?
Start by lying on your back, place your hands under your buttocks, and raise your legs straight up in the air. Then, lower your right leg until it almost touches the mattress, then return to the starting position. Switch to the left foot. Repeat for about 20-30 reps.
Also Read :Things to Pay Attention to When Jogging
3. Lateral leg lift
Actually, the lateral leg lift is almost similar to the side leg raise. This exercise uses the muscles in the hips to lift the leg to the side. Its function is to strengthen the core, glutes, and hips.
First of all, lie down on one side of the body with your hands supporting your head and one knee bent. Then, lift your leg up, lower it almost to the bed, and lift it back up. Do 20-30 reps on one side of the body, then alternate with the other side.
Who said planks can only be done on a flat and hard surface like the floor? Planks can also be done on a mattress! Because it is classified as a full body exercise, planks target the muscles of the upper, lower, and core at the same time, quoted Healthline.
Want to try? Do the plank position with your elbows on the surface of the mattress. Hold the body for 30-60 seconds. Planks on soft surfaces such as mattresses are more challenging for the core, especially for beginners.
5. Bicycle crunch
The bicycle crunch targets the rectus abdominus, hip, and obliques muscles. By lifting our legs, we activate the transversus abdominis or what is known as the deep abs.
Start by lying on your back, place your hands behind your head, and hold your knees in the air. Then, move your right knee toward your chest and your left leg straight out in front. Hold for a few seconds, then change leg positions. Do a minimum of 15 reps for each leg.…Read More