Beautiful before the summer: 5 exercises to do in bed..

For the lazy who prefer to stay in bed than get up for sports, Nicolas Mbog, fitness coach on coachclub.com, has put together a mini-program to awaken his smooth muscles. Discover five easy exercises to do in bed.

This series of exercises will not target the muscle building, body just woke up not being ready for an intense muscles. To bed, we are moving more towards stretching exercises with a series of stretches.

Wake up

To start the day off right, here is a very simple exercise. Still lying in bed (but outside the sheets), on the back, arms stretched above the head, you grow up. Stretch your arms and legs as possible. Hold the position and then release. Repeat several times. In stretching exercises, breathing is essential. It deepens the work. Here, inhale while stretching and release on the exhale.

Leg

Still lying on his back, arms outstretched on the cross, legs bent and feet on the floor. Drop both legs on one side blowing. The expiration can better relax. Reassemble the legs while inhaling and then drop them on the other side during expiration. Again.

For the back

Position on all fours, bring your hands as far forward as possible and go back down the buttocks to the heels bringing the chest to the bed. If it does not pull enough, get a little farther forward. This position allows good stretch back. And do not forget to breathe.

For the arms and back

Sitting cross-legged, inhale arms stretching upwards. Exhale down the arms and chest forward. Stretch your arms as far as possible. The back should be flat, especially not to round the back.

For the back and legs

And now it's time to get up. Standing opposite the bed, legs apart, feet flat on the floor and hands flat on the bed. To properly perform the exercise, do not position yourself too close to the bed and have your legs wide apart. Down the chest to the ground by pulling the buttocks to the rear. Attention, always keep your back straight. This exercise helps to stretch the back (very important, especially if sleeping in a bad position) and back of thighs.

Stretching exercises based on stretching and holding a position. For 15 seconds, you have to get its position as far as possible to be at its full potential. This should pull hard but you have to stop just before the pain threshold. We then held the position for 15 seconds and release for 20 seconds. Then again 4 times.