Exercise is the best thing to start your day if you want to feel energetic al day.

It gives you a good physical and mental state for the rest of your day. There is no need to torture your body with a heavy workout. You can do some simple and fast exercises, even in bed in the morning. This will help you to wake up feeling fresh and full of energy.

We share 5 great exercises that you can do while still in bed.

1 Butterfly pose

Butterfly pose is an excellent position, it helps you to relax, meditate, and you feel more balanced.

1 While laying on your back, exhale and bend your knees. Bring your heels close to your pelvis.

2 Your feet should touch each other.

3 Your one hand should be on your stomach and one hand on your chest.

4 Inhale, hold your breath for a few moments, and then exhale slowly.

5 Repeat 10 times

2 Plank for strength

Plank is very effective. It gives strength to the abdominals, the back, and the shoulders:

1 Get into an upper push-up position, balance your forearms, instead of your hands.

2 Lift your body to make a straight line from your head to your heels.

3 Hold the plank for 20 seconds and breathe steadily.

4 Rest for 30 seconds.

5 Repeat 3 times

3 Happy baby pose

The happy baby pose helps you to stretch your legs and strengthen your back. 

1 Lay on your back. 

2 Lift your knees up while keeping your hips on the mattress.

3 Grab your feet around the big toe area and start pulling your knees down toward your chest.

4 Stay in this pose for 5 to 10 breaths

4 Half-bridge

Half-bridge will strengthen and stretch your whole body:

1 Lying on your back, place your feet on the bed, with your knees bent. Legs should be hip-width apart.

2 Lift your tailbone and push it up until your body makes a straight line.

3 Pause for 30 seconds, keeping your tailbone lifted, and then slowly lower down.

4 Repeat 3 times.

5 Leg Lifts

Leg lifting makes your abs and hip muscles stronger and improves your circulation.

1 Lie flat on your back. Your arms should be straight by your sides.

2 Lift your right leg and keep exhaling until your leg and hip form a 90-degree angle.

3 Slowly keep the leg down.

4 Repeat 10 times for each leg

 

 

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