Whether you are aiming to lose weight or you want keep your body in shape, an exercising regime has become a part of daily life for most people. We all know that the best time to follow workout is either in morning or early hours of evening. But have you ever heard of workout that you can follow before you sleep? Here through this post I am giving a evening workout of 8 minutes which you must follow before you retire to bed. This workout will boost up your metabolism which in turn will aid in your weight loss. Scroll over to find the exercises that you must follow before you sleep, the exercises will even make you sleep like a baby:
1. Rear Leg Raise
Lie straight on a mat with your hands on your either sides. Look straight up and bend your knees to form 90 degree angle between your hamstrings and calves. Raise one leg up and bring it behind your head. Your knee and hip should extend, follow 5 to 10 reps and switch to next leg.
2. Reverse Plank With Leg Lift
Lie on stomach with your legs straight and hands on sides. Raise your body off the floor with your elbows giving support to your body. Keep your body in a diagonal line and alternate in lifting your left and right leg. Move with control with your hips lifted and keep your movement slow.
3. Barbell Glute Bridge
Begin seated on the ground with loaded barbell over your head. Roll the barbell above your hips and lie flat on the floor. Extend your hips vertically through the bar with your upper back and heels supporting your body weight. Extend the move as far as possible and return your body back to starting position.
Stand straight on the floor with dumbbells in both of your hands and feet together. Bring your right leg forward with and shift your body weight forward and let your heel hit the floor. Lower your body until your right thigh is parallel to the floor and shin is vertical. Try to tap left knee to ground with your weight on the right heel. Push your right heel and return back to starting position. Repeat the same left leg.
5. Dumbbell Split Jump
Start with standing straight with your feet together and arms on your sides. Keep your torso upright and lower your body into a split squat. Jump back quickly and scissor kicking your legs, this will allow you to land with your opposite leg come forward.
6. Windshield Wipers
Lie straight on a mat and form a T of your upper body by extending your arms out on either side and place your palms firmly on the ground. Raise your legs and knees and form a 90 degree angle with each other. Incline your legs in a way that they either touch each other or lower one of them touches the ground. Inhale and hold the position for 1 to 2 seconds and repeat on the other side. This will complete one set, follow this move as many times as like.
7. Weighted Twist
Sit on a mat on the floor and extend your legs out. Grip a weight plate in between your hands and hold it in front of your abdomen. Bend your knees inwards and raise ankles slightly off the floor. Lean your body back at 15 degrees to get a balance. Exhale and turn your torso on left and let the plate touch the floor. Inhale as you bring your body back to starting position and repeat on the right side.
8. Buttock Bridge
Lie down flat on a mat with your hands on your sides preferably your palms facing up. Bend your knees and bring your feet shoulder width apart. Press your heels on the ground and lift your hips off the floor. Slightly arch your back and let your chest touch your chin. Form a straight line with your hips and spine and hold the position for 2 to 3 seconds. Return back to starting position and repeat.