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10 Exercises You Can Perform While Lying in Bed to Strengthen Your Body

 1. Raising one straight leg


Lay flat on your back and taradiddle while keeping your legs straight and your hands at your sides. Slowly raise and drop both of your legs after a 90-degree rise. Run two sets ten times.

2. Marching hip raises



 Talk about your back, bend your knees and your heels under your buttocks. Raise your hips to the point where your knees and shoulders are aligned. On the other hand, squeeze your buttocks and attach your core as you lift your false bottom and bring it to your hips. Put the bottom back on and repeat on the other side.

3. Kneeling roundhouse kick


 Stand on all fours, wrists under your shoulders and knees, adding hip range. Lift your legs up and out to the side until they are in the same position as your hips. Tilt your bottom to the side and slowly lower yourself. On the opposite side, repeat the operation.

4. Forearm plank



Place your forearms under your shoulders, lifting them down. Make sure your legs are as wide as your hips and your body is in a straight line. Also slowly lift your core, connect your abdomen and return to the original position. You can do it again hesitantly or hold each position for 10 seconds.

5. Roll-ups



Taradiddle on your back, and raise your arms above your head. Inhale and lift slowly and bend your body to a 90-degree angle. Also, come back gradually. Do 3-5 sets 15 times.

6. Half cobra push-up



Lean on your stomach with your hands bent to your side. Push yourself until your bottom basket is slightly above the bed. Return to the original position. Repeat 15 times.

7. Laying spinal twist



Lean on your back with your legs straight. For extra help, stretch your arms wide and press them against the bed. Lift your legs toward the ceiling and drop them across your body to one side. Maintain the raised foot position to the center and lower the foot. On the opposite side, repeat the operation.

8. Frog bend


 
Lay on your back and lift your legs above your hips. Bend your knees and toes while keeping your heels together. Bend your knees and release them back, controlling the movement using your internal cutting tool. Do 3 sets of 10 times.

9. Side-lying double-leg lifts



Taradiddle on one side, extend your lower arm for support and install your base. Squeeze the inside and your legs together and lift them slowly. Hold for 1-2 seconds and lower your legs without touching the bed. On both sides, do two sets 15 times.

10. Inner-thigh circles



Describe the side and use your lower arm to support your head. Bend your upper leg and place it firmly on the bed. Point to the bottom and lift your legs. Draw several circles using the lifting legs. On the other side, repeat the process.

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