Didn’t make it to the gym this morning? No time to work out after work either?
Don’t worry, we’ve got you covered with this workout you can do before bed.
Despite the popular assumption that exercising before bed is a big no-no, according to Dr. Michael Breus in his article ‘The Benefits of Exercise for Sleep’, there’s a substantial amount of scientific evidence which indicates that sleep is improved when exercise is part of your regular routine.
With that in mind, we’ve come up with the perfect 10 minute, 7 step workout you can do before bed! Fancy a simple challenge? Why don’t you try to complete this work out for thirty days, starting today. You might be surprised by the results!
Exercise 1: Leg Raises
You should lie on your back with your hands under your bottom. Then raise your shoulders and feet off the floor. After that, you need to elevate your legs keeping the rest of your body steady. Hold it for several seconds and lower your left down on the floor, without touching the floor. Repeat this 10 times.
Exercise 2: Reverse Plank
You should start sitting on the ground and then place your heels in from 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.
Exercise 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. Lying on the floor start by driving through your heels, extending your hips vertically through the bar. You should extend as far as you can then reverse in the starting position. Repeat it several times.
Exercise 4: Lunges
Start the exercises standing with your feet shoulder-width apart and your hands on your hips. Then step forward with one leg and flex your knees until your rear knee nearly touches the floor. After that, bring your body back. Switch legs and Repeat it 20 times.
Exercise 5: Russian Twist
You need to lie down on the floor. Then elevate your body with arms extended in front of you. Twist your torso to the right side until your arms are parallel to the floor. Hold it for a second and move back. Repeat it on the opposite sides.
Exercise 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.
Exercise 7: Elbow Plank
You should start with the face down on the floor resting on your forearms and knees. Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows. Keep your back flat. Hold that position for one minute.
There you have it, the perfect 10 minute workout you can do before bed! For more wellbeing or sleep tips check out Beds for Backs‘ sleep blog, Pillow Talk. It’s a one stop shop for all things sleep & comfort.