Different Ways of Exercising in Your Bedroom:

Different Ways Of Exercising In Your Bedroom

Today, you can actually workout your entire body without ever leaving your bedroom. In fact, working out from the bedroom may be enough to keep your muscles and joints limber in between gym workouts. In fact, if you’re a bit lazy when it comes to going the gym in morning, then exercising from your bedroom may help you achieve your fitness goals. Lastly, you can even get a great workout in a small bedroom space by simply mixing up basic moves like lunges, squats, mountain climbers, planks, and push-ups. So, below are some of body exercises you may try-out within your bedroom no-matter its size.

 

Steps On How to Exercise in Your Bedroom:

1-Setup a specific area for working out: You will need enough space to lay down a yoga-mat within your bedroom. In fact, basic exercises that involve stretching or weightlifting will require 5-ft × 2-ft (1.52m × 0.61m) space which about the size of a standard yoga-mat. In case, you’re planning on incorporating weights, resistance-bands, or larger fitness equipment, then you will need more room. So, to determine if your space is big enough, lay down and spread the arms and legs. In case your arms or legs don’t hit anything, you’re good to start.

2-Clear the bedroom to get enough space: Try moving any floor clutter and look out for sharp furniture corners. Additionally, scan the floor and surrounding area for anything that might get in your way while exercising. Likewise, clearing the area temporarily is also fine as long as you get enough space to move around without getting hurt when working-out.

3-Place a mirror in your bedroom space: Working-out in front of a mirror helps you maintain good form while exercising which is very important for preventing injury. A mirror also makes the space feel a bit roomier and even helps you get motivated by simply looking at your muscles stretch and flex.

4-Warm-up your muscles to prevent injury: Do this by marching in place or stretching for 5-10 minutes to get the blood flowing. In fact, warming up muscles reduces the chances of you injuring yourself and ensures you have full range of motion once you start exercising. So, warm-up for warm up for at least 5 minutes doing simple movements like: Arm-circles, Knee-bends, High-knee marching, or standing toe touches.

5-Try jogging in one place to get some cardio: Begin by kicking your feet behind you as you run. Consider bringing your knees up as high as possible for each “stride”. So, try running or jogging in one-place for about 30-40 seconds to complete 1-set. Aim for at least 2-3 sets per day. Additionally, take breaks if needed and make sure you drink plenty of water.

6-Do some heel kicks: This cardio exercise will make you feel a burn in your hips and quads while getting your heart rate up. So, bend both elbows at a 90-degree angle and then balance on your right foot and kick the left heel back towards your butt while bringing your right arm forward simultaneously. After, hop to your left foot and kick the right heel to your butt then drive your right elbow backward and bring your left arm forward as you switch feet. Continue alternating the arms and legs for 30-60 seconds to complete 1 set. Aim for about 2-3 sets per workout.

7-Consider jumping a rope: This exercise will get your heart rate up and it works on several muscle groups. To jump the rope, hold one handle in each hand and then stand with the rope behind your heels. After, swing the rope over your head and jump over it. Keep repeating that motion for about 1-minute per set. Try doing 3 sets per workout and consider working your way up to 5 or more sets.

8-Do some squats to tone the legs, glutes & abs: Begin by standing with your feet a shoulder-width apart and your back upright. After, extend your arms so that they’re parallel to the ground, then bend your knees and lower your bottom slowly until your thighs are parallel to the floor. Slowly straighten your legs until you’re back in a standing position. Aim at doing 2-3 sets of 10 reps.

9-Perform toe stands to strengthen your calves & ankles: Begin by standing near a sturdy chair with your feet shoulder-width apart, then engage the calves by pushing yourself up as far as you can on the balls of your feet. In case you lose balance, steady yourself with the chair. Consider holding the position for 2-4 seconds, then slowly lower your heels back to the ground. Aim at 3 sets of 10 reps and gradually add more reps as you get stronger.

10-Work your core & legs by doing mountain climbers: Begin by getting into a standard push-up position, then bring your left knee to the chest while keeping your arms in one-place. Replace your left leg and bring the right knee to your chest. Alternate legs for 30 seconds to complete 1 set. Additionally, aim for 2-3 sets per workout.

11-Build your abs by doing crunches: Start by holding a dumbbell or heavy book to your chest, then lay on your back over floor with your knees bent and feet flat on the ground. After, cross the arms over your chest or position the hands behind your ears, then lift your head and shoulders slowly off the ground while engaging your core and exhaling. Rest a bit before lowering your head and shoulders back to the ground while inhaling as you go. Aim at 3 sets of 12-16 reps per workout.

12-Perform reverse crunches: Begin by laying down on the floor with your back flat against the ground, then position hands at the sides. After, bend your knees and raise your feet off the floor a little so that you can cross your ankles. Squeeze your abs and shift the hips towards your rib cage until your tailbone lifts off the floor. Pause for 1-2 seconds in this position and then lower your hips back down to the ground. Aim at doing 2-3 sets with 12-16 reps per set.

13-Tone biceps & triceps by doing push-ups: Begin by laying the face down on the floor and place your palms on either side of the body next to your armpits. After, use the arms to lift your body until your shoulders, stomach, and legs are no longer touching the ground. Pause for a moment before going back down to the ground. When your tummy is on the ground, your elbows should be at about a 45-degree angle. In fact, you should start out slow and do as many reps as you can. Try increasing reps gradually once push-ups get easier.

14-Do planks to tone your arms and core: Lay with your face down on a yoga-mat or towel while your elbows are bent and palms next to your armpits. After, lift your body upwards with your arms like you’re doing a pushup. Keep the arms straight and hold the position for about 10-30 seconds before lowering yourself slowly down to the ground to complete 1 set. Aim at doing 2-3 sets per workout session.

15-Perform bicep curls to build-up arm strength: Begin by standing or sitting on a chair with a dumbbell in each hand, then place your feet flat on the ground with a shoulder-width apart. After, position the hands at your sides with your palms facing your thighs, then rotate your forearms and engage your biceps to lift the weights. Pause a bit and then slowly lower the weight back to the starting position. Aim at doing 2-3 sets of 8-12 reps to feel the burn. However, make sure you keep the elbows close to your body as you’re doing reps.

16-Incorporate various exercise-equipment into your workouts: Strapping on ankle-weights, using stability-balls, and jump-ropes are great options. In fact, if you have enough room for some basic exercise-equipment, then you should consider expanding your exercise routine. For, example, a yoga-mat will be really useful for floor exercises, jump-ropes, stability balls, and resistance-bands are also great for strength-training workouts. If your bedroom is large-enough, you may consider investing bigger pieces of exercise-equipment like: Mini-trampoline, Stationary-bike, Treadmill, or Elliptical-machine.

17-Consider getting dumbbells or weights: If you really like strength-training exercises, then investing in dumbbells or kettle-bells will be a great option. But in case you don’t want to buy weights, then you should consider using books, cans of food, bottles of water, or anything else with some weight to it.

18-Search for online videos on guided workouts: Today, you can easily find free videos for almost any workout out there. So, try exploring YouTube for free guided exercise videos that focus on cardio, strength, dancing, yoga, or even workouts meant for small spaces.

Exercise Moves You Can Do in Your Bedroom

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