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運動会の国旗
運動会の国旗

お風呂で飽きずにゆるーく行える7つのエクササイズ

運動会の国旗

お風呂に入っている時間に効果的にエクササイズができるなら、ダイエット効果や美肌効果を得ることができることでしょう。ご自宅のお風呂場は使い方によってはプライベートのエステまたはジムにすることができるのです。

お風呂でできるエクササイズについては様々な情報がありますよね。今回はその中から割と簡単にできるエクササイズをまとめてみました。お風呂に入っているときにごちゃごちゃしたエクササイズはあまりしたくないと思われる方は、ぜひこの記事を参考になさってみてください。

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お風呂でゆるーく行えるエクササイズ

風呂

お風呂の時間はリラックスタイムだと思われる方は、あまりにもきつそうな運動や、時間のかかる運動はしたくありませんよね。

お風呂では好きな音楽を聴きながら、だらーっとエクササイズしたいものです。そこでこの記事では、お風呂でゆるーく行えるエクササイズをご紹介してみたいと思います。

お風呂でゆるーく行えるエクササイズその1:首を揺らす

まずはじめにご紹介するのはバスタブの背もたれを使ったエクササイズです。

お風呂に入った状態でバスタブの背もたれに首を乗せ、左右にふらふら動かしましょう。5,6回エクササイズすると首のこりが取れてリラックスでき、じんわりと汗もいてくることでしょう。

お風呂でゆるーく行えるエクササイズその2:肩甲骨をほぐす

次は肩甲骨をほぐす運動です。楽な姿勢でお風呂の中に座り、肩甲骨をほぐれるまでいろいろな方向に動かしましょう。

そのあとは肩甲骨を閉じたり開いたりしてエクササイズします。力を入れすぎず、ゆったり行うのがこのエクササイズのポイントです。

お風呂でゆるーく行えるエクササイズその3:太ももエクササイズ

こちらはゆっくり行える太ももエクササイズです。お風呂の中に力を抜いて座り、ひざを閉じます。それからゆっくりひざを開きましょう。10回くらいゆっくり開閉を繰り返して、太ももをほぐしていきましょう。

お風呂でゆるーく行えるエクササイズその4:背中を引き締める

「うちのお風呂は狭いから、お風呂エクササイズとは縁がない」と思っておられる方もおられるかもしれません。

しかし、狭いお風呂でもエクササイズはできるのです。例えばこの背中を引き締めるエクササイズです。足を抱えるように座り、手からひじにかけてお風呂に浸け、バスタブを内側から押します。呼吸を止めずに5秒くらい全力でバスタブを押します。まず無いと思いますが、力を入れすぎてバスタブを破壊しないように注意しましょう。

お風呂でゆるーく行えるエクササイズその5:二の腕を引き締める

今度は二の腕を引き締めるエクササイズです。お風呂に足を延ばして座り、指先を前に向けたまま後ろに両腕をつけます。そしてひじを延ばしながらお風呂の中でお尻を浮かしましょう。10回くらいゆっくり繰り返すと良いです。

お風呂でゆるーく行えるエクササイズその6:お腹まわりを引き締める

今度はお腹まわりです。お風呂のふちに両腕をかけて支えながら体を安定させ、太ももを上げて90度くらいの角度をキープします。

20秒ほどキープしたら少し休みます。何回か繰り返しましょう。余裕があれば、太ももを上げた時にひざも伸ばして完全なVの形にすると、より効果的でしょう。

お風呂でゆるーく行えるエクササイズその7:お風呂の中で小顔作り

女性は、小顔にあこがれる方も多いことと思います。普段時間のあるとき小顔体操をするのも良いかもしれませんが、お風呂の中は、体も温まっているので効果が出やすいと言えるでしょう。

またお風呂の中は一人の時間なので、ほかの人の目を気にすることなく大胆に体操できるのも魅力かもしれませんね。

やり方は簡単です。「あいうえお」というだけです。ポイントは一つ一つを大きく発音することです。大きく発音すると、顔のどの筋肉が動いているかがわかると思いますので、その筋肉を意識しながら行うと効果的です。声を出すときは、お腹大きな声を出して10秒くらいのばすと効果的です。お風呂の中だったら、恥ずかしくなくできますよね。

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まとめ:簡単で飽きがこないお風呂エクササイズを見つけましょう

お風呂でゆるーく行えるエクササイズについていくつかご紹介させていただきました。いかがでしたでしょうか?

どんなエクササイズも続けられなければ意味がありません。お風呂で行なうエクササイズも同じことが言えます。お風呂の時間はリラックスする時間なので、リラックスタイムを妨げないようにできるエクササイズを見つけることが大切です。この記事を参考にゆるーく、楽しくお風呂でエクササイズしてみてください。

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