Not all exercises need to be fast-paced cardio, some can be done while literally lying down. Don’t be surprised, you are still getting a healthy workout because you are engaging and stretching your muscles. Whether you are a beginner or more advanced, these exercises can help your body by strengthening it and improving your flexibility.
zgrnews has found exercises for all levels to help you stretch and push your muscles.
1. Beginner exercises to increase your body’s strength
1. Assisted lunges
- You will need to use a wall or chair for balance. Stand with your right foot about 3 feet in front of your left. Holding onto your support, bend your knees and lower them down to the floor until your back knee is a few inches off the ground. Keep the front knee behind your toes and make sure that your torso is straight. Push into your front heel to stand up again.
- Repeat 15 times on each leg.
- Start on all fours with your hands and knees on the floor. Walk your knees back to lean your weight forward onto your hands and flatten your back from your head to your knees. Keeping your back straight, pull in your abs, and bend your elbows to lower your body toward the floor. Push yourself back up.
- Repeat 5-10 times.
3. Back extension
- Start by lying face-down on your mat with your hands on the floor. Squeeze your abs and back to lift your chest a few inches off the floor. Slowly lower yourself back down.
- Repeat 10 times.
4. Bear squats
- Start pushed up onto your hands and feet, with your hands under your shoulders (use this link to see correct posture). Bend your knees down into a 90° angle and drop your buttocks until they almost touch your heels. Hold for 3-5 seconds before lifting yourself back up.
- Repeat 10 times.
2. Beginner stretches for your lower body
- Hamstring stretch
- Lie on your back with your knees bent. Lift your left leg up and hold it at the calf, or ankle if you can reach it. Point your foot and gently pull your leg toward your body until you feel a stretch in your hamstring. Hold for it 15–30 seconds.
- Repeat 10 times on each leg.
2. Hip lunge stretch
- Start in a lunge position with your right foot forward and your left knee behind you. Keep your torso straight and your abs tense as you lunge forward. Drop your left knee to the floor and place your right knee at a 90° angle. Gently press until you feel a stretch in your front hip.
- Hold 30 seconds and repeat 15 times on each side.
3. Pigeon stretch
- Start on your hands and knees, with your left knee bent in front of you at a 90° angle between your hands. Straighten your right leg behind you. Hold for 15 seconds.
- Switch leg and repeat one time.
4. Side-Lying quad stretch
- Start by lying down on your left side, using your left elbow for balance. Use your right arm to slowly pull your left foot behind you toward your buttocks, keeping your knees together. Make sure that both of your knees are pointing down.
- Hold 30 seconds and change sides. Repeat 5 times.
3. Intermediate stretches for your groin and hamstrings
- Supine butterfly groin stretch
- Start by lying on your back with your knees bent and your feet flat on the floor. Place the soles of your feet together and bring your knees down to the floor. When you feel a stretch in your inner thighs hold the position for 5 seconds. It may be more comfortable to place supports under your knees if you need to.
- Repeat 10 times.
2. Upper thoracic rotation
- Lie on your side with your knees and hips bent at 90° angles, and with your arms straight and your palms together by your knees. Next, lift your top arm to the ceiling and diagonally behind you so that you are rotating your upper body.
- Hold for 5 seconds before slowly return to the starting position and repeat 10 times on each side.
3. Hip opener and groin stretch
- Start in a lunge position with your right leg forward and drop your left knee to the ground. Put your right elbow inside of your right knee and gently press it while twisting your torso to the left. Reach behind you with your left arm against your left leg.
- Hold the stretch for about 30 seconds, release, and repeat on the other side.
4. Split squat with rotation
- Lift your arms out to the sides and bend your knees into a lunge. Rotate your torso as you lunge and bring your right hand to your left foot and your left arm straight above your head.
- Repeat 10 times on each side.
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