You already know that you should work out every day, no matter how long it takes or how hard the exercises are. You must keep your body active and in shape, and any option is preferable to doing nothing.
So, here are some exercises that can be done in just 20 minutes a day to help you sleep like a baby and, more importantly, shed pounds while you snooze.
Rear Leg Raises
Place your body in a horizontal position first, then lean forward with your head and your knees bent to a 90-degree angle between your calves and hamstrings.
Next, carefully extend one leg up and behind you, paying special attention to your hip and knee, as both must be extended.
Perform 5-10 repetitions of the exercise before switching sides.
Reverse Plank with Leg Fit
Begin the exercise by sitting on your buttocks with your legs straight, then bring your hands a few inches behind you with your fingertips facing your toes.
Next, press onto your feet, lift your buttocks off the ground, and try to keep your body in a diagonal position. If you have wrist problems, you can perform the exercise on your elbows.
When you are finished with this, switch your right leg up and then your left leg, paying attention to move carefully and with control, and your movements must be slow and steady, not allowing your hips to drop.
Barbell Glute Bridge
Begin the exercise by sitting on your buttocks on the ground with a barbell over your legs. This exercise may cause discomfort, so use a pad on the bar or a fat bar solely to alleviate the discomfort.
Next, continue the exercise by rolling the bar so that it is directly above your hips. Then, with your body lying down on the floor, begin the new movement with your heels. Then drive your heels forward by extending them vertically through the bar.
Your upper back and the heels of your feet must support your weight during this movement, and you should extend your body as much as possible while exercising. When you’re finished, reverse the motion and restart the exercise from the beginning.
Lunge
To begin, lower your body until your right thigh is parallel to the floor and your right shin is vertical.
You should not be alarmed or confused if your knee moves slightly forward as long as it does not extend past your right toe.
Next, while your weight is in your right heel, tap your left knee if possible, and then try to press into your right heel to get back to your starting position.
Dumbbell Split Jump
Begin the exercise by standing up and trying to keep your torso as straight as possible.
To begin, lower your body to a split squat position and then jump quickly, positioning your legs as scissors, and finishing by landing your opposite leg forward.
Windshield Wipers
Stretch your arms out to the sides while lying on your back.
Raise your legs, bending your knees to a 90-degree angle.
Return to your initial position by lifting your legs.
Rotate your hips to the opposite side and repeat until the set is finished.
Mason Twist/ Weighted Russian
First, place an exercise mat on the floor, then sit on it, making sure your upper body is straight and your legs are fully extended.
Next, grip a weight plate with both hands and hold it in front of your abdomen so that your arms are slightly bent, and then cross your ankles and begin to raise them slightly off the floor. You should bend your knees towards you and lean back 15 degrees to balance your body.
Next, slowly turn your torso to the left, attempting to touch the plate on the floor, and remember to exhale while exercising. After finishing, return to the starting position while breathing in and out.
Butt Lift (Bridge)
Lie completely horizontally on the floor, then place your hands by your sides and bend your knees. Next, position your feet around the width of your shoulder, and this will serve as your starting point for the exercise.
Then, push mainly with your heels, lifting your hips off the ground while keeping your back straight. So, while doing this part of the exercise, try to stay at the top for a quick moment.
Finally, slowly return to the beginning position and complete the exercise while remembering to breathe in.
