Are you gaining belly fat day by day and you don’t find time for exercising or you are lazy enough to get up early in the morning for the workout. Also, we understand that sometimes it is challenging to get motivated in the morning when you’re reluctant to leave you warm and cozy bed.
Don’t worry, here are some effective exercises to burn belly fat you can do in bed without going anywhere.
Exercises to do on Bed to Burn Belly Fat
Start with planks, it will give a better balance of muscles on the front, back and sides of the body. Planks are an isometric exercise used to build endurance in the abdominals.
How to do Plank
First, get into the push-up position.
Rest your body weight on your forearms.
Your body should form a straight line from head to ankle and clench your abdominals.
Hold this position for at least 30 seconds in the beginning. Afterward, you can increase the time.
Benefits of doing Plank
Planks help in improving your posture as it has a profound effect on the overall balance of your shoulders, chest, back, and neck.
Strengthens all the major core muscle groups such as transverse abdominis, Rectus Abdominis, the external oblique muscle, and the glutes.
Plank improves flexibility as it stretches all our posterior muscle groups such as shoulder, , and shoulder blades, while also expand the hamstrings, toes, and arches of our feet.
2. Plank Leg Lift
Planks with leg lift help in core strength while improving stability. This will enhance your body mobility, , and stability. As a multi-functional exercise, the plank leg lift targets not only your core but also the spine and hip.
How to do Plank Leg Lift
First, take a pushup position and keep your hands at shoulder width. Make sure that your shoulders, hips, and ankles line up together.
Brace your abs and try to raise the right leg off the floor until it is at your hip height. Now do it with left leg.
Initially, you can start with ten repetitions and increase afterward.
Benefits of Plank Leg Lift
Plank leg lift is a full body exercise that does not require any gym equipment.
This is beneficial in strengthening your abs, and it will also help in toning your whole body and improves your posture.
This exercise will reduce body fat and boost your metabolism.
3. Glute Bridge
When we spend the majority of our day sitting, our glute muscles can get weaker while the hip flexors in the front of your thighs can shorten and make them feel tight. For this, glute bridge is one of the most effective exercises which will help in toning the glutes and hamstrings. This exercise you can do on the bed and this lower body workout not only strengthens the glutes, but it gives strength to hamstrings, the core stability muscles, hip muscles, the lower back muscles and also strengthens the stabilization of the spinal cord.
How to do Glute Bridge
First, lie on back with bending knees hip distance apart, and feet flat on mat stacked under the knees.
Then, engage the core and squeeze your glutes when you lift your hips to a bridge. Hold and squeeze tight and return to the mat with control.
Benefits of Glute Bridge
Glute Bridge works on your lower body muscle including glutes, hamstrings, quads, and calves as well as your core.
Practicing this exercise will help you to lose belly fat from tummy and helps in toning the muscles.
By strengthening the glutes fuels more power which enhances exercising on all other activities as running and squatting.
4. Lateral Side-lying leg Raises
This is the best butt exercises, a simple yet very effective. Lateral side-lying exercise you can do on your bed waking up in the morning without any extra efforts. Practicing this exercise will hit the fat on the side of your butt and help to round out the glutes for the better butt shape.
How to do Lateral Side Lying Leg Raises
First, try to keep the body balanced on its side by engaging the core.
Then try to keep your hips stacked in the vertical position as one on top of the other for the entire move.
Now, slowly raise your leg using your muscles to create the movement.
Repeat this with another leg
Benefits of Lateral Side Lying Leg Raises
Lateral Side Lying Leg raises exercise is very beneficial as it enhances posture, flexibility, balance and limbs.
The best warming-up exercise you can perform it either when you do not feel like doing other workouts and when you feel lazy to go out for exercises.
5. Bicycle Crunches
Bicycle crunches are one of the most effective exercise to burn belly fat. This exercise is easy to do, and it targets your abdominal muscles primarily. It engages all your ab muscles, build core strength and tone thighs.
How to do Bicycle Crunches
First, lie down on your back, press it to the bed and place your hands slightly either side of your head.
Now, lift and bend your knees at about a 45-degree angle
Then, slowly go through a bicycle pedal motion with your legs.
At last with your elbow and try to meet the opposite knee as you twist back and forth.
Benefits of Bicycle Crunches
Bicycle crunches are most beneficial to burn fat around your abdominal area as it engages all your ab muscles.
This exercise is excellent for building core strength and toning your thighs.
Practicing bicycle crunches on a regular basis, you can see the difference that your abs becomes firmer and toned, thighs in good shape and you will lose inches from your belly.