8-Minute Evening Workout Before Bed
Working out has a great impact on our body and health, however, it is important to make that a habit and maintain our fit body. One of the best ways to do so is working out before bedtime.
This is the time where nobody will distract you and you can spend some time for yourself. Don’t think twice start challenge yourself and start it from today. You will be surprised by the results.
These are the exercises you should follow:
1. Leg Raises
Lie down on a side bend your right leg and hold your head your head with your right arm. Straight up your left leg and lift it up as much as you can. Lower back your leg without touching the floor and repeat the process. After you finish repeat the exercise on the opposite side.
2. Reverse Plank
You should start sitting on the ground and then place your heels in front of you, and your hands under your shoulder. After that, bridge up driving your heels and palms into the floor. Lift your hips up till your body forms a straight line from your ankles to your shoulders. Hold this pose several seconds and then bring your body back to the starting position.
3. Barbell Glute Bridge
Sit on the floor and place barbell over your legs. Then roll the bar so that it is directly about your hips. Laing on the floor start by driving through with your heels, extending your hips vertically through the bar. You should extend as far as you can and then reverse in the starting position. Repeat it several times
Grab a pair of heavy dumbbells and hold them straight down at your sides with palms facing in. With your feet about hip-width apart, brace your core and step back with your left leg and slowly lower your body until your front knee is bent 90 degrees (your rear knee should be nearly touching the floor). Press yourself back up and repeat steps with your right leg. Continue movement for 10 reps on each side.
5. Russian Twist
Sit down on the floor, lif your legs and back as much as you can. With your arms spread forward, turn to one side of the body and then to the next. Repeat this exercise 10 times. Complete 12 full rotations. (That’s 24 twists!)
6. Windshield Wipers
You should lie on the floor with your knees raised and bent for a 90-degree angle. Then extend your arms and start moving your knees to the right. Hold the pose for few seconds and return to the starting position. Repeat the exercises to the other side. Do it 10 times for both sides.
Planks are the best exercise for the abdominal area. It is very easy and simple. You just need to position yourself in a push-up position with your elbows (at a 90% angle). Make sure your body is in a straight line from toes-to-head. Hold that position for one minute.
Source: Train Hard Team