Here are 12 exercises you can do in your bedroom

 

Whether you are bored and have no plans, are a student on a budget, or just need a break from studying, here are some simple exercises you can do in the comfort of your own room.

Warm Up. Before you get right into it, warm up. Do this for 10 minutes at a moderate pace. You can do this by running on the spot, high knees, or heel kicks.

1. Push-ups. Stand on the floor with your hands shoulder-width apart. Lower your body to the floor, pause at the bottom, and then return to the starting position. Stay in control as you do this. You can also try kneeling for starters.

2. Jumping jacks. Stand up straight, feet together, hands at your sides. Quickly raise your hands above your head while jumping off with your feet extended to the side. Do it all in one motion.

3. Lunges. Step forward with one leg and lower your hips until both knees are bent about 90 degrees. Then push yourself back up and return to your starting position. Remember to switch legs and perform the movement with both legs.

4. Walkouts. Stand hip-width apart, bend over and place your hands on the floor in front of your feet. Shift the weight to your hands and walk forward and backward with them.

5. Plank. Place your forearms on the floor with your elbows under your shoulders and your arms in line with your body and shoulder- width apart. Time yourself on your phone.

6. Side lunges. Stand with your legs more than shoulder-width apart. Shift your body weight to one leg and bend the knee at a 90-degree angle while the other leg is straight.

7. Plank tapping. Starting in the plank position, lift one hand off the floor to tap the opposite shoulder, then switch hands.

8. Single-leg deadlift. Stand on one leg, keeping the knee slightly bent, and perform a single-leg deadlift by flexing the hip. Extend the free leg behind you for balance.

9. Sit ups. Lie on your back, bend your knees about hip-width apart, interlock your hands behind your head and raise your hands just inches from your knees before going back down.

10. Squats. Back straight, chest and shoulders up. Look straight ahead, keep knees shoulder-width apart, bend both knees to a 90-degree angle, then return to starting position.

11. Burpees. Start standing, squat down, place hands on floor and return to squat, then stand back up.

12. Leg raises. Lie on your back with your legs straight together, keep your legs straight and lift them up to the ceiling, slowly lower your legs back down to just above the floor.

Cool down. For cooling down, you can do dynamic stretches. For this, you can touch your toes, do arm circles and hip rotations.

There are free fitness apps, such as SWorkit, that you can download to help you stay on track.

If you need extra motivation, remember that exercise can make you feel confident and mentally fit! Perfect for strengthening your brain for your studies.