Sometimes there just aren’t enough hours in a day! Especially if you’re a full-time student, active in multiple organizations around campus, or work a part time job. Although it’s important for our health, oftentimes going to the gym is last on our to-do list. Of course you may plan to work out and become the lean machine that you’ve always dreamed of becoming, but some days you’re just way too busy to squeeze in a two-hour gym session, and other days you’re just way too tired. So here, I’ve compiled 5 light and easy exercises for you to do right before you lay down for the night.
1. Leg lifts (10)
To do a vertical leg lift, lie flat on your back with your legs stretched out in front of you. If you need support, place a rolled towel back or place your hands in the shape of a diamond under the arch of your back. Take in a deep breath and begin raising your legs towards the ceiling while keeping your legs straight and your toes pointed. Exhale out and begin lowering your legs back down. If you want the ultimate workout, refrain from bringing your legs all the way down to the floor.
2. Bicycle crunch (10 on each side)
First, place your hands behind your head for support. Raise and bend one leg perpendicular to the ground while allowing the other to remain stretched outwards. Lift your head and touch your right elbow to your left knee. Your right leg should still remain stretched out but should be a couple of inches from the ground as well. Be sure to tighten your core as you reach for your knee. Next, touch your right knee with your left elbow, stretching out that left leg and keeping it elevated. This is assumed to be one full bicycle crunch. A piece of cake, right?!
3. Lunges (10 on each side)
Stand up straight and tall with your hands on your hips and your legs shoulder-width apart. Step forward with your right foot. Once your right foot comes into contact with the floor, bend both knees and slowly lower yourself. Keep in mind that your body should remain upright at a 90-degree angle. To rise, push off your right heel and return to your standing position. Repeat the steps with your left leg. Add a set of weights if the exercise turns out to be too easy for you.
4. Side plank (20 seconds on each side)
Lie on your side in a straight line from head to toe, resting on your forearm. With your abdominals tightened, lift your hips off of the ground. Your forearm should still be your support. Maintain this position for about 20 seconds while keeping your breathing steady. Alternate sides.
5. Wall squat (1 minute)
Find a nearby wall and place your back against it. Slide down so that your knees are bent at a 90-degree angle and hold the position. Hold your arms out in front of you while allowing your abdominals to contract. Repeat 3x.
To have a more effective pre-bedtime workout, complete these exercises in sets or create a circuit for more variation! Good luck!