Exercising is extremely important to maintain our health. Although it’s important, some people experience more difficulty than others when exercising. The bed can feel extremely plush when you want to avoid exercising as well. Your only option then, is to exercise in bed.
Practice these moves to stay healthy, lose weight or get your dream body:
- Side Plank With Twist
- Lie on your right side and place your right forearm on the bed.
- Keeping your hips, shoulders, and feet stacked, brace your core as you lift your hips up toward the ceiling as high as you can.
- Stretch your left arm straight up toward the ceiling.
- Without touching the bed, slowly lower your hips, then return to starting position.
- Keeping your core tight, twist from the waist as you bring your left arm down and underneath your body.
- Return to starting position to complete one rep. Continue for 30 seconds, then repeat on the opposite side. (To make this move slightly easier, stagger your feet or place your top foot on the bed in front of you.)
For your abs, obliques, and triceps.
2. Leg Lift With Knee In
- Lie on your right side with your right knee bent and foot behind you.
- Prop your head up with your right hand and place your left hand on your left hip.
- Point your left toes and extend your left leg to form a straight line with your body.
- Keeping your hips stacked, lift your left leg straight up toward the ceiling, then bend the knee and bring it in toward your core.
- Extend the leg back up toward the ceiling, then lower it with control to return to starting position. That’s one rep. Continue for 30 seconds, then repeat on the opposite side.
For your abs, butt, and outer thighs.
3. Jack Splits
- Lie on your back on the bed with your thumbs interlocked, arms and legs outstretched, and feet together.
- Brace your core as you lift your arms and feet off the bed, keeping knees and elbows locked.
- Exhale as you lift your legs up and out to form a V, and lift your entire upper body off the bed.
- As you come up, swing your hands straight forward through the V.
- With control and without touching the bed, release your arms and legs, and lower back to starting position.
For your upper and lower abs, chest, and quads.
4. Dolphin Plank
- Get into plank position with your forearms and palms on the bed, and your shoulders stacked over your elbows. Your body should form a straight line between your head and your heels.
- Keeping your core tight and legs straight, lift your hips straight up into the air.
- Pause, then release to starting position with control to complete one rep.
For your forearms, abs, and obliques.
5. Arm Extension to Shoulder Tap
- Start in a plank position with your wrists under your shoulders. Your body should form a straight line between the top of your head and your toes.
- Engage 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 alternate sides.
For your core and arms.
6. Glute Bridges
- Lie on your back with knees bent, feet flat on the floor.
- Exhale and squeeze your abs and butt to lift your hips up while pressing your heels into the mattress, inhale and slowly lower back down.
- Do 15-20 reps.
For total body tone and stretch.
7. Cross ankle hamstring stretch
- Lie on your back with knees bent and feet flat on the mattress.
- Cross your right ankle over your left thigh.
- If that stretch feels like enough, gently press on your right thigh and hold for about 20 seconds.
- For a deeper hamstring (back of thighs) stretch, lift the left leg off the mattress and clasp your hands behind the top of the left thigh.
- You should feel the stretch in the back of your left thigh and this will help open up the right hip.
- After holding for a few breaths switch sides.
For total body tone and stretch.
8. Childβs pose with mattress hold.
- Turn over so your knees are directly under your hips and toes are pointed behind you with the big toes touching.
- Stretch your arms in front of you and grip the top of your mattress to hold the stretch while taking deep breaths.
- Allow the forehead to rest on the mattress; and exhale as you fold deeper into the pose, widening your knees as needed.
- Try to hold this for 5 to 10 deep breaths.
For your back and shoulders and, allows hips to release tension.
Which one of these exercises are you keen on trying? Tell us what you think in the comments section below!
