8 Simple Exercises That Anyone Can Do While Lying Down On The Bed

simple Exercises That Anyone Can Do While Lying Down On The Bed

Many people find it difficult to get up and work out in the mornings.

If you are one of these people, then there is no need to worry!

There are several exercise routines that can be done while lying down on your bed.

Here are 8 simple exercises that anyone can do while lying down on the bed.

1. Plank

If you do not know what a plank is, it’s an exercise routine where the body stretches out in a horizontal position while holding your weight on your toes and arms.

It stimulates many muscles, including the abs, chest, shoulders, and hamstrings.

Planking for each day will help strengthen these important parts of our bodies.

How to do it:

Plank Exercises That Anyone Can Do While Lying Down On The Bed

To begin, lie face down on the bed.

Extend your arms forward and hold yourself up in a plank position for at least 30 seconds to start with.

Gradually increase your time in this exercise routine each day until it becomes easy.

You can then add some variations by changing your arm positions or extending one leg out behind you.

Make sure you have a tight core while doing this exercise in order to prevent putting pressure on your back muscles.

If it starts to feel uncomfortable, take a break for a while before continuing with the routine again.

Planking is an excellent workout!

Repeat these steps daily until reaching the desired results.

2. The Bridge

Bridge exercise targets the glutes and hamstrings.

It is very simple to do and can be done by anyone, regardless of their fitness level.

How to do it:

The Bridge Exercises That Anyone Can Do While Lying Down On The Bed

To start, lie flat on your back with feet flat on the ground and shoulder-width apart.

Then, use your heels and abs to lift your torso and upper legs into the air so that your thighs and torso are in line with each other- forming a bridge shape.

Hold for two seconds before lowering yourself back down to the starting position.

Repeat this exercise 12 times for three sets.

If you find this too easy, try elevating your feet on a sturdy surface like a bed frame or couch.

3. The Superman

This exercise targets the lower back, glutes, and hamstrings.

It is a great way to improve posture and strengthen these muscles groups.

How to do it:

Start by lying flat on your stomach with arms extended in front of you.

Slowly lift your head, chest, and legs off the ground while keeping your arms and legs straight.

Hold for 3 seconds before returning to the starting position.

Repeat this exercise 10 times for three sets.

If you find it too easy, try lifting one leg and arm off the ground at a time.

Make sure to keep your back pressed firmly against the bed while doing this exercise to reduce the risk of injury.

4. The Pilates Scissor

This exercise targets the abs, hips, and glutes.

It is great for improving core strength and toning up your body.

How to do it:

Lie flat on the bed with knees bent, feet hip-width apart, and hands placed behind you at shoulder level.

Lift your legs off the bed as high as possible so that they are almost perpendicular to the floor while maintaining a straight back.

Keep your abs pulled in tight to protect the lower back while doing this exercise.

Slowly bring one leg toward your chest, hold for five seconds before returning it to the starting position, and then switch legs.

Repeat this 12 times on each side for three sets total.

5. The Hip Raise

Another great exercise to do while lying down on the bed is the hip raise.

This targets the glutes, hamstrings, and lower abs.

How to do it:

The Hip Raise Exercises That Anyone Can Do While Lying Down On The Bed

Lie flat on your back with feet flat on the bed and shoulder-width apart.

Then, use your heels and abs to lift your torso and upper legs into the air so that your thighs and torso are in line with each other- forming a bridge shape.

Keep your hips high as you lift them off the ground and keep your legs straight, squeezing those glutes together tightly.

Hold for 3 seconds before lowering yourself back down to the starting position.

Repeat this exercise 10 times for three sets.

6. Bicycle crunches

One of the most popular exercises that anyone can do while lying down on the bed is bicycle crunches.

This exercise is very simple to do, but it can be quite challenging.

How to do it:

Bicycles crunches Exercises That Anyone Can Do While Lying Down On The Bed

Start by lying flat on your back with both feet off the ground and shoulder-width apart.

Then, bring your right knee in toward your chest while simultaneously bringing your left elbow toward your right knee.

Alternate between bringing your knee in and elbow toward one another while trying to keep both shoulders on the bed.

Make sure to keep your back pressed firmly against the bed while doing this exercise to reduce the risk of injury.

Repeat this exercise 10 times for three sets.

7. Russian twist

This exercise targets the abs, obliques, and lower back.

It is a great way to improve core strength and stability.

How to do it:

Sit on the bed with your knees bent and feet flat on the floor.

Lean back slightly and lift your feet off the ground so that you are balancing on your tailbone.

Then, twist your torso to the right, and touch your hand to the floor beside you.

Return to the starting position and repeat on the other side.

Do this exercise 10 times for three sets.

When finished, lay down flat on your back and take a few deep breaths before getting up.

8. Lying torso twists

Lying torso twists are a great way to target the abs, obliques, and lower back.

They are also very simple to do.

How to do it:

Start by lying flat on your back with both feet off the ground and shoulder-width apart.

Then, slowly twist your torso to the right, bringing your left hand toward your right foot, and hold for five seconds.

Return to the starting position before repeating on the other side.

Do this exercise 13 times for three sets total.

When finished, lay down flat on your back and take a few deep breaths before getting up.

As you can see, there are plenty of great exercises that anyone can do while lying down on the bed.

If you want to tighten and tone up your body, then try one or two of these exercises next time that you are lying in bed watching TV!

Bonus Tip: Add some cardio!

If you want to really maximize your results from doing these exercises while lying down, try adding in a little bit of cardio on the side.

This could be something as simple as taking a brisk walk around your neighborhood or doing some jumping jacks in your living room.

Just be sure to take it easy on your back and avoid any exercises that put too much strain on this area.

By following these simple tips, you can improve your overall fitness level and get a great workout without even having to leave bed!

So what are you waiting for?

Give these exercises a try today!

Keep on reading: 7 Exercises to Do Before Bed to Lose Belly Fat