7 Exercises You Can Do in Bed
Are you struggling to find time for a workout? Or maybe you just want to sneak in some extra exercise without leaving the comfort of your bed? You’re in luck! In this article, I’ll show you seven exercises you can do in bed that will help you stay fit and healthy. No more excuses. Let’s get moving right from the moment you wake up!
1. Leg Lifts
Leg lifts are an excellent way to work your lower abdominal muscles and hip flexors. To do this exercise, lie flat on your back with your arms by your sides. Slowly lift one leg up towards the ceiling, keeping it straight. Lower it back down and repeat with the other leg. Aim for 10-15 reps on each side.
2. Glute Bridges
Strengthen your glutes, hamstrings, and lower back with glute bridges. Lie on your back with your knees bent and feet flat on the bed. Push through your heels to lift your hips, forming a straight line from your shoulders to your knees. Hold for a moment, and then lower your hips back down. Complete 10-15 reps.
3. Seated Twists
Seated twists are great for targeting your oblique muscles. Sit up with your legs bent and feet on the bed. Hold your hands together in front of your chest. Twist your torso to one side, then the other, tapping your elbow on the bed as you twist. Perform 10-15 reps on each side.
4. Bed Push-ups
Push-ups are a classic exercise for a reason – they work your chest, shoulders, triceps, and core. Position yourself in a plank with your hands on the edge of the bed and your feet on the floor. Lower your chest towards the bed, then push back up. Complete 10-15 reps.
Further Reading: 7 Benefits of Doing Regular Push-Ups
5. In-Bed Planks
Planks help strengthen your core and improve stability. Get into a forearm plank position with your elbows on the bed and your feet on the floor. Keep your body in a straight line from your head to your heels. Hold the plank for 30-60 seconds.
Read Further: 6 Benefits Of Doing Plank Exercise Daily
6. Bicycle Crunches
Bicycle crunches target your entire core, including your obliques. Lie on your back with your hands behind your head and your knees bent. Lift your head, shoulders, and feet off the bed. Bring your right elbow towards your left knee while extending your right leg. Switch sides, bringing your left elbow towards your right knee. Continue alternating for 20-30 reps.
7. Pillow Squeezes
Pillow squeezes engage your inner thighs and can be done while lying down or sitting up. Place a pillow between your knees and squeeze it as hard as you can for a few seconds. Relax and repeat for 10-15 reps.
Incorporate these exercises into your morning or evening routine to stay active even when you’re short on time or space. Remember, consistency is key, so keep at it and enjoy the benefits of a stronger, healthier body – all from the comfort of your bed!
