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Stay Fit In The Cold!

Cynthia Olivares

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During this winter season most people would like to stay indoors and enjoy the warmth  of their own home. This is the worst season for those who workout and want to stay in shape. The cold makes people lazier and harder to get to the gym. However, a person doesn’t need a gym to stay fit since there are a copious amount of workouts one can do without getting out of bed.
Listed below are only 10 workouts to do:

 

  1. Marching Hip Raises:
    Lie on your back and Bend your knees until your feet touch your butt. Your arms should be on the sides with the palms facing down. You will lift your body up so that your knees and shoulders form a line. Like a push up but you facing the ceiling. Without extending your leg, squeeze your butt as you lift your right foot up off the bed and bring your right knee directly over your right hip. Place your right foot back on the bed and repeat on the left side. That’s one rep and switch legs.
  2. Scissor Legs:
    Lie on your back with your hands underneath your hips and your palms facing down. Lift both legs straight up into the air and point your toes. Keeping both legs as straight as possible. Without touching down, bring your leg back up to starting position. Then repeat on the opposite side to complete one rep.
  3. Arm Extension to Shoulder Tap:
    Do a plank and make sure your wrist are right below your shoulders. Your body should form a straight line between the top of your head and your toes. Involve your abs and glutes as you extend your right arm straight out and hold it for one second. Then, use the right hand to tap your left shoulder. Repeat with your left arm and continue to switch sides.
  4. Butterfly Crunches:
    Lying on your back, place the bottom of your feet together. Raise your legs high up off the bed to create a ‘butterfly’ shape. Crunch up towards your legs. Repeat 10 times.
  5. Slow Roll-Ups:
    Lying flat on the bed, stretch your legs straight and your arms straight above your head. Very slowly, lift yourself up to a sitting position, reaching your arms down to touch your toes. Very slowly, as you count to five, lower yourself back down on the bed, back into a flat position. Repeat 10 times.
  6. Dolphin Plank:
    Get into plank position with your arms and palms on the bed, and your shoulders stacked over your elbows. Your weight should be on your elbows and feet.  Your body should form a straight line between your head and your heels. Keeping your legs straight, lift your hips straight up into the air. Pause, then release to starting position to complete one rep.
  7. Plank Lift:
    While in regular plank position, lift your hips up high and bend your body to create an arch. Hold for two seconds and then lower your hips back down. Repeat 10 times.
  8. X-Plank:
    Similar to the regular plank, lying on your stomach, lift up on your elbows. Spread your legs wide and then lift up on your toes, holding body as straight as possible in this position. Hold for at least 15 seconds and then release. Repeat three times.
  9. Side Plank:
    While in regular plank position, roll your hips to the side, propping yourself up on the side of your right foot. Hold your body straight, propped up on your right foot and right elbow for 15 seconds and then release. Switch to the left side and repeat.
  10. Bicycles:
    Lying on your back, bend your knees and place your hands behind your head with the elbows bent. Raise your legs up into the air and one at a time, pull one knee forward while raising up to crunch the opposite elbow towards that knee. Act like you’re riding a bicycle and continue ‘pedalling’, crunching the left elbow towards the right knee and the right elbow toward the left knee. Crunch 25 times on both sides.

 

These 10 easy workout should keep in shape or get into shape while laying in your own bed. This helps while it’s cold and slippery outside, and it warms you up for when spring comes. Just make sure you are controlling your breathing and doing these workouts safely. Don’t fall off the bed!

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Student news site of Phoenix Military Academy in Chicago, IL
Stay Fit In The Cold!