Gymnastics in bed: seven exercises

Bedtime Exercises: Seven Exercises

You can also strengthen your muscles while lying on the mattress or sitting on the edge of the bed. We’ve compiled seven gentle yet effective exercises.
Practice three times a day and repeat each exercise ten times. Then take a short break and start again. A pleasant side effect of working in bed: improved blood circulation.

Please be aware of your own performance limitations. If you feel short of breath or dizzy, you should stop. Talk to your doctor about what you should be aware of.

Exercise #1 - Strengthens the thighs

  1. Lying on your back, legs extended.
  2. Bend one knee, pulling your heel up, pulling it further toward your buttocks.
  3. Stretch again. Switch sides

Exercise #2 - Strengthens the calf muscles

  1. Lying on your back, legs extended.
  2. First, extend both legs, then pull your toes inward.

Exercise #3 - Strengthens arms, deepens breathing

  1. Lying on your back, arms along your body.
  2. Raise both arms at the same time.
  3. Inhale as you lift, exhale as you lower

Exercise #4 - Strengthens the Arms and Core

  1. In an upright sitting position
  2. Bend your arms at a right angle; Keep your upper arms close to your body. Thumbs pointing up.
  3. Now do some chopping motions.
  4. Increase your strength by doing this exercise with straight arms.

Exercise #5 - Strengthens the calf muscles

  1. Sitting
  2. Both feet are on the ground.
  3. Lift both heels at the same time. Toes remain on the ground. Back again

Exercise #6 - Strengthens the thigh muscles

  1. Sitting
  2. Both feet are on the ground.
  3. Lift both heels at the same time. Toes remain on the ground. Back again

Exercise #7 - Strengthens Upper Arms and Core Muscles

  1. In an upright sitting position
  2. Place your outstretched left arm on your right knee.
  3. Then raise your outstretched arm diagonally upward.
  4. Look at your hand.
  5. First with your left hand, then with your right hand