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Few are capable of jumping out of bed as soon as the alarm rings. Yes, this is not welcome. It is much more pleasant to stretch like a cat and doze for another 15 minutes. But such a measure will not wake you up at the appointed time. Pilates in bed is the right solution. Nine simple exercises will quickly get you back on your feet and get you ready for the day at work. The effectiveness of the exercises was tested on herself by Tatyana Brazhina, an instructor of group programs at the “Healthy Lifestyle” club. By the way, if in the summer you live in a country house, outside the city, then you can do these exercises while lying on the grass – you will get an excellent charge of energy from the earth and the sky.
Exercise 1. Breathing
Lie on your back, stretch your legs and place your arms at your sides. Inhale the air slowly and deeply, for a count of five, your lungs should be filled to capacity. Then exhale slowly, and at the end of the exhale, draw in your stomach as much as possible, releasing all excess air. Repeat the exercise 10 times.
Exercise 2. Muscle exercise
Starting position, as in the first exercise. Tighten all the muscles in the body in turn: first the legs, then the buttocks, abdomen, back and arms. Hold each muscle in your body for 5 seconds, then relax. Tighten each part of the body at least 5 times.
This set of exercises was invented by Joseph Pilates during the First World War. Its plus is that the exercise does not require a lot of space, time and special equipment.
Exercise 3. Stretching
Lying on your back, stretch your legs and bring your heels together. Prepare to pull your toes towards your head and your heels towards the opposite. If you do everything right, you will feel tension in your calves. Freeze in this position for 3 seconds, then pull your toes forward, as if you are a ballerina, and freeze in the same way for 3 seconds. Stretching should be repeated 10 times.
Exercise 4. Warm up the abdominal and back muscles
Still without getting out of bed, press your legs bent at the knees to your stomach. And try to reach your chin with them while contracting your back muscles. Fix your legs with your hands and press them firmly against your stomach, exhaling all the air from your lungs. Now release your legs, stretch them out and inhale slowly. Repeat the exercise 10 times.
Exercise 5. Bicycle
Lying on your back, make circular movements with your legs raised upward, imitating riding a bicycle. Try not to catch your breath. First “ride” for 1 minute, then rest for 15 seconds and hit the road again. Perform the ride at least 3 times.
Exercise 6. Warm up the torso
The exercise is performed while lying on your back. The legs are bent at the knees, the arms are along the body, palms down. Raise your pelvis as high as you can, resting your feet, shoulders and hands on the mattress, while straining your buttocks with all your might. Stay in this position for 40 seconds, and then slowly for a count of five, lower yourself onto the mattress and relax. Breathe evenly throughout the exercise. Repeat it 10 times.
Exercise 8. Kneading the neck
To do this exercise, you will need to sit with your back straight on the bed with your knees slightly bent and your hands resting on them. Slowly rotate your head in a circle 5 times in each direction.
Exercise 9. Moisturizing the eyes
Remaining in a sitting position, blink at a comfortable pace 50-60 times. This simple exercise will moisturize your eyes after sleep and help them adapt more quickly to bright daylight.
Feel how the energy has nourished every cell of your body? And now rise and boldly forward, towards a new day.