When we think about working out we assume we have to go to the gym, but you can perform light but effective exercises at home – and even better, in your very own bed.
Bright Side has selected a few great exercises that when combined with a balanced diet prove to be incredibly effective.
1. Bent leg side raises
Stay on your knees keeping your back straight. Lift one leg as high as you can, keeping it at a 90° angle. Lower it back to the starting position and repeat 10 times. Then repeat with the other leg.
2. Plank with leg lift
Get into a push up position, then raise your right leg and hold for 1 second. Lower your right leg and raise your left leg.
3. Glute bridge
Lay on your back and raise the buttocks. Stay in this position and slowly go to the tightest you can. To increase intensity, you may lift one leg and repeat with the other leg.
4. Lateral side-lying leg raises
Lay on your side with your hips exactly above each other, and raise the top leg up and slowly return it to the initial position. Repeat 10 times and then do the same exercise with another leg.
5. Russian twist
Start seated with your knees bent, slightly lean back and lift the feet. Slowly twist the torso to one side, get back to the initial position, and then slowly twist to the other side.
Plank is a very simple, but highly effective exercise. Bend your elbows making sure that they are directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Keep you back straight.
7. Push-up hold
Get in a plank position, place your hands underneath your shoulders with elbows extended. Keep your abs engaged and back straight. Lower your chest to the floor and hold as long as you can. Get back to the initial position.
8. Bicycle crunches
Lie flat with your hands behind your head, then bring your knees in towards your chest. Straighten one leg while turning your upper body to the opposite side, bringing your elbow towards the opposite knee. Repeat with opposite leg and elbow.
Lie on your back and lift your legs up while keeping them straight. Bring one ankle over the other and switch in a crisscross motion down to the diagonal.
10. Full body crunch
Lie on your back. Lift your feet up off the ground and tuck your knees in toward your chest as you crunch your upper body up. Crunch both your lower and upper body together then let your upper body back down. Keep your feet off the ground until you finish repetitions.
11. Reverse crunches
Reverse crunches are one of the most effective ab exercises. Lie on your back with your knees together and your legs bent to 90 degrees. Slowly crunch your knees lifting your hips off the floor. Pause at the top for a moment, then lower back down.
Lie on your stomach and extend both of your arms out in front of you. Stretch your arms as far out as you can while still keeping your elbows slightly straight. Lift your legs and arms off the ground, pause, and get back to the initial position. Repeat.
If you want to transform your body or just keep it toned, this set of exercises will certainly help. Just do them a few times a week or even every day and the results will amaze you. Remember, consistency is the key to success!
Did we we forget to mention something? Or maybe you have your own favorite exercise that’s super effective? Share it with us in the comments.
Illustrated by Natalia Kulakova for Bright Side