Lazy but still want to work out? Exercise while lying down? You can!
Svarga has some exercise tips for those of you who want to stay healthy even while lying down.
Variations of Exercise Movements While Lying Down
There are several movements that you can do at home, namely:
1. Dumbbell Floor Press
- Hold dumbbells in both hands (palms facing outward) and bring the weights to the sides of your chest.
- Once the starting position is correct, immediately do the exercise by raising your hands up and then lowering them down again.
- Do at least 8 repetitions.
2. Dumbbell Floor Fly
- Lie on a mat with a dumbbell in each hand on your thighs. Your palms will be facing each other.
- Using your thighs to help you lift the dumbbells, straighten them one arm at a time so you can hold them in front of you at shoulder-width apart. This will be your starting position.
- With your elbows slightly bent to prevent stress on the biceps tendons, lower your arms in a wide arc to your sides until you feel a stretch in your chest. Inhale as you perform this part of the movement. Keep your arms still throughout the movement.
- Return your arms back to the starting position as you inhale. Be sure to use the same arc of motion you used to lower the weight.
- Do at least 8 repetitions.
3. Floor Hex Press
- Hold dumbbells in both hands
- Position the dumbbells parallel to your shoulders and bring the dumbbells close together until both dumbbells touch each other.
- Do the exercise by raising your hands up then lowering them back down like a pushing-pulling movement
- Do at least 8 repetitions
4. Single Tate Press
- Hold dumbbells in both hands
- Position the dumbbell parallel to your shoulder.
- Straighten your arms and then align the dumbbells.
- Do the exercise by raising your hands up and then doing a circular motion while your hands are in the upper position.
- Do at least 8 repetitions
5. Lying Skull Crusher
- Lie in a neutral position, hold a heavy barbell with your palms facing up, hold your barbell tightly.
- Make sure that when your hand is bent, it doesn't go too far down, just a few cm from your forehead.
- Lift the barbell until your hands are perpendicular to form an inverted T shape.
- Do at least 8 repetitions
Always be careful when doing this exercise, if you are not careful you could get hit on the head by the dumbbell.
Keep up the good work, Svargans!
