Exercises you can do in Bed

Do you ever have a day where you just can’t face getting up to do your morning workout? The thought of getting out of bed is just impossible, or you did plan to do your workout in the evening but was just too tired. Don’t panic!!! Herewith a list of exercises to do right in your warm cozy bed so you don’t have to feel guilty for skipping your daily exercise routine.

Here’s a few suggestions on how to get the blood flowing, stretch you out, and do a little bit of toning without changing out of your PJ’s. This is your better than nothing workout and should not become a replacement to your normal everyday workout plan. To avoid injury, go easy until your muscles have warmed up enough.

Herewith a few exercises to work your Butt, Abs and stretching.

Butterfly bridges

Lie on your back with knees bent, place the bottoms of your feet together with your knees open. Place your arms by your side, palms pressed into the mattress. Now, while keeping your knees wide apart, lift your hips up and bring it down again, but before your butt touches the bed, lift your hips back up again. Aim for 20-30 reps.

Lateral Leg Lifts

Lie on your left side with your left knee bent and foot behind you, with your head propped up with your left hand. Keep your hips stacked and your right leg straight. Now, lift up your right leg towards the ceiling. And bring it down again, but before the right leg makes contact with the left leg, raise your leg back up. Perform 20-30 reps on one side and flip over to repeat on the other side.

V-Up

Lie on your back leaving enough room behind you so arms can extend overhead and keeping your legs straight. Now, lift your lower and upper body simultaneously so that your hands meet your toes. Go down again and repeat for 15-20 reps.

Leg Raises

Lie on your back with your hands underneath your butt, palms down and keep your legs straight in the air, perpendicular to the bed. Now, lower your right leg towards the bed, and raise it back up to the starting position before it touches the bed. Alternate legs for one rep. Aim for 20-30 reps.

Twisting Plank

This is a forearm plank position (on your elbows, body raised off the bed). Brace your core and drop your hips toward the right. Lift them back up to center and drop your hips toward the left. This is one rep. Don’t let your butt stick up in the air and don’t drop your hips down. Your feet will naturally twist as you do. Since you’re on a wobbly surface, this exercise might be a bit more challenging to keep your body in line, but It will work your abs more trying to keep your body in line on this unstable surface. You might find it easier to do this on the floor if you are a beginner. Aim for 20 reps.

Happy Baby Pose

Lie on your back with both knees drawn in toward the chest. Grip your feet with your hands. For more grip, hold the center of your foot with each hand or wrap your fingers around the big toes. Keep your back on the mattress, now, gently start opening the knees wide while gently drawing the soles of the feet toward the ceiling. Your ankles should be in line with your knees and your legs should have bent knees but be perpendicular to the floor. Hold this stretch for 20-30 seconds, stretching your hips and groin.

Supine Twist

Lie on the right side of your body in a fetal position. Bend your knees to 90 degrees and place your arms straight in front of the right shoulder. Use a pillow to support your head. Lift the top arm up and rotate left to the point of comfort. If you can’t open that far, rest your left hand on top of pillows stacked next to you. Hold for 20 seconds and bring back down. Switch sides and repeat.

You can now enjoy a guilt free day knowing you got some exercises done.