The perfect time to participate in a sporting activity is up to you. Depending on your state of mind, your habits and your schedule, you will not have the same organization as other people. And then, since better late than never, here are evening exercises to do before bed.
- Push-ups to strengthen your arms
Put your hands before you and shoulder-width separately. Your elbows and wrists should be parallel to your chest. With your fingers facing forward, lift your knees so that your body forms a straight line. Keep your pelvis straight and abs engaged and aim to maintain a straight back throughout the movement. Bend your elbows and lower your body back to the floor.
- The board to sculpt your silhouette
Get into a position on the floor, so that your body is supported on your forearms and feet. Your elbows must be determined at 90 degrees. Extend your legs straight behind you, supporting them on your toes. Hold your body straight to tight your oblique and abdominal muscles.
- Plank with legs apart to strengthen the thighs
Get into the plank position. Lower your body well towards the ground. Straighten your arms and place your feet outward. Include this in your workout routine for bedtime.
- Knee raises to sculpt your legs
While standing and straight, place your hands behind your head so that your elbows are at your sides. Bring your right knee towards the left elbow then alternate this movement with the other leg.
- The jump squat for a concrete body
Stand upright, your feet should be parallel to your hips. Place your hands behind your head. Keep your weight on your heels and bend your knees, lowering your hips towards the floor. Set a time before jumping and stretching your whole body. Bend your knees before you drop to the floor.
- A series of twists for slim hips
Lie down on a mat. Place your back flat, your knees bent, and your feet flat on the floor slightly more open than shoulder width apart. Bend your torso forward and to the right until you can touch your right heel with your right hand. Hold the position for 5 seconds then return smoothly to the starting position.
- Tilts down
Stand with your feet shoulder-width apart, extend your arms in front of you, and slowly bend forward with your back straight. As soon as you bend as low as possible, relax your arms and try to touch the floor with your palms (or fingertips, if you have started doing similar stretching exercises recently). Lock the body in this position for 5-10 seconds, then slowly rise up, keeping your back straight. You should return to the starting position with your arms extended forward. Do 5-7 inclines.
- Side bends
Finish the lower back relaxation exercises with gentle bends to the left and right. Place your hands on your belt and perform 10 alternating slow bends to the sides, being careful not to tilt your body forward. Bend over and return to the starting position also for 5 counts.
- Marjariasana (stretching cat pose)
Get on all fours and rest your hands on the floor, placing your palms directly under the shoulder joints. The bent knees should be under the hip joints at a distance of 15 cm from each other (it is allowed to perform the exercise with the knees together), the feet are directed up. Take a deep breath and arch your lumbar spine, pulling your belly toward the floor. Pull the top of the head up, but do not tilt your head back, your gaze should be directed straight. Fix in this position for 5 seconds, then exhale smoothly, tilt your head towards your chest, and “hunch” your back. Do 10-15 reps.
- Balasana (child’s pose)
Often performed after completing a full yoga workout, as it relaxes all muscle groups and aligns the heart rate. Get on all fours, lean back and lower your buttocks to your heels. Spread your knees wide, tilt your body forward and touch your head to the floor, while your arms should be extended forward. Remain in this position for 3-5 minutes.