12 Light Fat-Burning Exercises You Can Do Right in Bed

12. Superman

It is an excellent full-body movement that works multiple muscle groups including the back, arms, legs, and core. Here are the steps: Lie face down on the floor, extending your body with your arms stretched out in front of you and legs straight behind you. Inhale and simultaneously raise your arms, legs, and chest off the floor, forming a U-shape with your body like Superman flying. Keep your arms parallel to the floor with palms facing inward. Focus on squeezing the back muscles as you lift up and hold the contracted position for 2-3 seconds, opening up through the chest and shoulders. Exhale slowly as you lower back down to the starting position with control. Repeat for 8-12 reps per set. This move effectively works the entire posterior chain - the back extensors, glutes, hamstrings, and shoulders. It also engages the core muscles to stabilize the body. Form is important - keep the neck in neutral alignment, avoid arching the lower back excessively, and breathe naturally throughout the movement. Go slowly and squeeze the muscles at the top. As you mentioned, performing this exercise just a few times per week, or even daily, can have profound impacts on muscle tone, strength, and posture. It's a versatile movement that torches calories as well. Increase reps/sets gradually and combine with other strength training for an amazing full-body transformation over time. The results will motivate you to stick with it regularly.