What are the ways to exercise your muscles in bed?

Can you exercise your muscles in bed? Many people don’t know this method, so let me tell you about it. You can exercise in bed in the future. However, it is best not to exercise your muscles before going to bed as it will cause the muscles to be too excited. Practice an hour and a half in advance, then sit for a while and go to bed to rest. This way you can relax and fall asleep quickly. Exercise also requires some skills to make muscles grow better. If you want to build muscles, you must be patient and remember not to be impatient during the exercise process.

1. Strengthen the pelvis and lower back

Lie flat on the bed or a soft cushion with a slightly cushioning effect. Then cross your fingers and place them on the back of your head. Keep your feet shoulder-width apart and place your soles on the ground. Your feet should be arched.

When you inhale forcefully, slowly lift your back and pelvis off the ground. You will feel a slight tightening of your back muscles and a stretching of your abdominal muscles.

As you exhale forcefully, let your back and pelvis slowly return to the ground and lie flat. You will feel your lower abdominal muscles sinking.

Repeat the above movements about 10 times a day, and gradually you will be able to master the techniques of pelvic thrust and retraction.

2. Strengthen your buttocks elasticity and increase endurance

Sit on the floor, support your back with your palms and stretch them as far back as possible, keep your feet shoulder-width apart, bent and flat on the ground.

While inhaling forcefully, slowly lift your back and pelvis off the ground. When you reach the limit, support it for about 10 to 20 seconds, then let your hips slowly return to the ground again.

You can do some exercises in bed to strengthen your waist and hips. These exercises can make our body more flexible, especially the strength and muscles of the waist cannot be ignored. The waist is a very important part of the human body. If you have good waist strength, you will find that you will not feel tired no matter how far you walk, and you will gradually find that your waist can also bear when lifting heavy objects. Lying in bed can exercise the leg muscles