Monitoringclub.org – Are you tired of feeling self-conscious about your belly fat? Do you wish you could lose weight and tone your midsection without leaving your bed? Well, you’re in luck! With these exercises in bed to lose belly fat, you can achieve your weight loss goals while staying comfortable and relaxed.
Many people struggle with losing belly fat. But with these bed exercises, you can target your midsection without putting stress on your back or joints. Plus, you can do them right before bed or in the morning, making them easy to incorporate into your daily routine.
Let’s dive into these effective bed exercises that will help you lose belly fat and achieve your weight loss goals.
The Exercises In Bed To Lose Belly Fat below are not only effective to reduce belly fat for women over 35 years old after giving birth, but also effective for those of you who want to shrink your belly.
If you are a busy person, do not have much time for exercise, or simply, you are just lazy when thinking of a series of actions to start a workout session.
We would like to introduce to you Exercises In Bed To Lose Belly Fat, extremely simple and effective. You don’t need to go to the gym, you don’t need any gym equipment or equipment.
It’s great, isn’t it, exercise for lazy fat ladies. You can exercise before bed, not only to help burn fat, but also to help you sleep better.
Or you can also practice waking up early in the morning, both helping to have a slim waist, and helping to start a new day full of energy.
The Benefits of exercising in bed
Many people think that exercising on a soft, uneven, unstable bed surface is a disadvantage. However, people probably did not expect that it was an advantage.
If you’re wondering why bed exercises are effective for losing belly fat, here are the explanation.
- Bed exercises are low-impact, which means they put less stress on your body.
- Exercising before bed can improve your sleep quality and increase your metabolism.
- These exercises target your core muscles, which is essential for losing belly fat.
- Exercising to reduce belly fat on an unstable surface like a bed will help our bodies improve balance and build core strength more effectively.
Top most effective Exercises In Bed To Lose Belly Fat
If you feel the movements are for the training session exercises to reduce belly fat is too cumbersome.
Then the top Exercises In Bed To Lose Belly Fat below are “true love”, blow away your excess fat.
1. Crunches
- Lie on your back with your knees bent and feet flat on the bed.
- Lift your head and shoulders off the bed, and then lower them back down.
- Repeat for 10-15 reps.
2. Reverse crunches
This exercise targets the lower abdomen. Do the exercise as slowly as possible.
Doing:
- Lie on your back, hands on your sides, palms facing down.
- Raise your legs straight up, knees slightly bent.
- Squeeze your abs to bring your hips and legs up off the bed.
- Slowly lower your legs back to the bed, pulling your stomach in. Do not allow your lower back to protrude above the mattress. Feel as if you are knitting your ribs together and pulling your abdomen toward your spine.
- Repeat 10 times/set. Complete 3 sets/exercise, with a 30-second rest between sets.
3. Straight leg lifts
Doing:
- Lie on your back, legs straight, toes pointing toward the ceiling.
- Raise one leg 45 degrees. Hold for 1 second and lower back to bed.
- Repeat 15 to 20 times for each leg. Complete 3 sets with a 30-second rest between sets.
4. Plank
Doing plank:
- Rest your elbows on the bed so that it creates a right angle.
- Straighten your legs, use your toes to prop up, pull your stomach in, and tighten your abdominal muscles.
- Raise your body up, paying attention to keep your back, hips and head in line
- Hold the pose for 30s – 120s or as long as you can.
5. Knee push up
Doing:
- Start in a plank position on your knees.
- Bend your elbows and lower your chest to the floor as far as you can.
- Push up, keeping your back straight and hips level throughout the entire exercise.
- Repeat 10 times/set. Complete 3 sets/exercise, with a 30-second rest between sets.
6. Bicycle Crunch
Bicycle Crunch is the best exercise to lose belly fat Gymnastics Council of America offer. It has a very strong impact on the abdominal muscles.
Doing:
- Lie flat on the ground with your hands behind your head.
- Slowly raise your head, while simultaneously lifting your feet off the ground.
- Bring your left knee up, and at the same time twist your body to the left, hold for about 2 seconds.
- Do the same with the other side.
- Repeat 8-10 reps/set. Do 3 sets/exercise.
7. Boat pose
To try yoga exercises to reduce belly fat, start with the simple Boat Pose.
Doing:
- Sit on a yoga mat with your legs extended in front of you.
- Bend your knees and lift your feet off the floor until your shins are parallel to the floor.
- Extend your arms in front of you while bringing your legs up as high as you can.
- Hold the pose, paying attention to your breathing, for 30 seconds or more.
- Return to neutral and repeat 8 to 10 times per set to focus on core and upper abs.
- Do 3 sets/exercise.
8. Russian twists
This exercise is simple, but it will make you feel your upper abs burn after just a few repetitions.
Doing Russian twists:
- Sit in bed with your back straight, knees bent, and feet flat on the bed.
- Squeeze your abs and lean back, until you’re at a 45-degree angle with the bed.
- Bring your hands together just above your stomach.
- Slowly twist to one side, shifting the weight to one side of the body.
- Twist to the other side. You can cross your ankles if you feel off balance.
- Twist back and forth quickly if you can, but always keep your legs at a 45-degree angle and grip the bed.
- Try to do the exercise for 1 minute/set. Do 3 sets/exercise.
9. Leg raise
Doing Leg raise:
- Lie on the bed, arms stretched along the body, legs straight.
- Use the force of the upper body and two hands to press closely to push the legs up, hips also up, legs perpendicular to the floor, then lower the hips to the floor, arms and legs stay in place to complete one representative.
- Do the action in 60 seconds.
10. Knee crunches
Doing:
- Lie on the bed, two hands behind the head, two knees bent toward the abdomen, while the legs are parallel to the bed.
- Pull your head and upper body bent toward your knees, as close as possible.
- Do the action in 60 seconds.
11. Legs up sit-ups
Doing:
- Lie on the bed, put your hands behind your head, bend your knees, put your feet on the bed, then put your right foot on your left leg so that your right ankle rests on your left knee.
- Lift your head and twist your waist to the right.
- Perform waist twisting 30 seconds for each side.
12. The movement of bringing the foot up and down
Doing:
- Lie on the bed, arms down along the body, legs straight.
- Raise your legs up so that they are vertical, perpendicular to the bed, then lower them at the same time but do not touch the floor.
- Do so within 60 seconds.
13. Staggered leg movements
Doing:
- Lie on the bed, hands down along the body, legs stretched to the fullest.
- Lift your legs off the ground about 20 cm, then cross your right leg over the left and back and vice versa.
- Done within 60 seconds. During the performance do not lower any legs to rest.
14. Body-building moves
Doing:
- Lie on the bed, 2 legs straight, 2 feet perpendicular, 2 hands parallel and up.
- Pull the entire body and head so that it is perpendicular to the floor, the legs remain the same, do not move.
- Do the action in 60 seconds.
15. Bridge exercise
This is also one of the moves yoga to reduce belly fat most effective and easy to implement.
Doing:
- Lie on your back on the bed, knees bent, feet up on the bed, palms facing the bed.
- Lift your belly up, clasp your hands together, and inhale at the same time.
- Slowly release your arms and lower your body back to the starting position while exhaling.
- Perform the exercise from 10 to 20 times and gradually increase the number of times in each exercise session.
16. Wheel exercise
Doing:
- Lie straight, relax on the bed, put your hands down on the bed.
- Exhale and raise your chest and hips as high as possible, trying to keep your arms straight.
- Hold this pose for 30 seconds, then relax for 15 seconds, then continue to repeat 8-10 times.
17. Cobra exercises
This is a very popular yoga exercise because it brings a lot of health benefits, and effectively burns fat.
Doing:
- Lie face down on the bed, legs hip-width apart.
- Hands down on the bed, shoulders relaxed.
- Inhale, put the weight on the hands to push the body up, lift the head and chest up, turn the head back, hold for 2-3 seconds
- Exhale, slowly lower your front body.
- Repeat this yoga pose 8 to 10 times for 1-3 minutes.
18. Bow exercises
This is an advanced yoga exercise, in addition to helping to burn belly fat, bow pose also helps women increase bust size and reduce back pain effectively.
Doing:
- Lie on your stomach, arms stretched out along the body.
- Slowly bend your bent knees upwards.
- Bring your hands behind you, grab your ankles while inhaling, stretch your chest and lift it off the bed. Face forward, relax facial muscles.
- Maintain a stable posture, create a balance, the whole body bends and stretches like a bow. Continue to breathe deeply and feel your body being stretched to its fullest extent.
- Hold the pose for 15-20 seconds, then slowly return to the starting position.
- Repeat 10-15 times per training session.
19. Twisting exercise
Doing:
- B1: Lie flat on the bed, hands parallel to the body, palms facing down
- B2: Slowly bring your legs up to perpendicular to the bed, bend your knees so that your toes are slightly up
- B3: Inhale, slowly twist your hips to the left, about 10cm away from the bed, keeping your upper body still
- B4: Exhale, slowly return to the position in step 2
- B5: Repeat 4 times on each side.
20. Scissor Kicks
Lie on your back with your legs straight. Lift your right leg up and over your left leg, then switch and repeat for 10-15 reps.
Some notes when Doing Exercises In Bed To Lose Belly Fat
- These are all extremely simple and easy steps to do. This is an advantage for women to be able to persevere in regular practice to get the desired results soon.
- Need to be combined with weight loss menu reasonable, with a healthy lifestyle.
- Always pay attention to the correct technique and focus on breathing, avoiding short of breath and rapid loss of strength during exercise.
- Pay attention to the time to practice before 10pm, avoid practicing too late, when the body has entered a resting state.
- Drink enough 1.5-2l of water a day, replenish water 30 minutes before exercise.
Above is a total of 20 Exercises In Bed To Lose Belly Fat, Very simple yet highly effective. Wish you soon achieve the desired 3-round measurement.
FAQs About Bed Exercises To Lose Belly Fat
Q: How often should I do these bed exercises to lose belly fat?
A: Aim to do these exercises at least three times a week for the best results.
Q: Can bed exercises really help me lose belly fat?
A: Yes, these exercises target your core muscles and can help you lose belly fat over time.
Q: Can I do these exercises on a regular bed or do I need a specific type of mattress?
A: You can do these exercises on any bed, but a firmer mattress may provide more support for your back.
Bottom Line
Exercises in bed to lose belly fat are an easy and effective way to reach your weight loss goals. These low-impact exercises can be done at home, and they’re perfect for those who want to tone their midsection without leaving their bed. By incorporating these exercises into your daily routine, you can lose belly fat and improve your overall health.
