4 Exercises You Can Do Without Getting Out of Bed

4 Exercises You Can Do Without Getting Out of Bed

You can do simple exercises in your bed that doesn’t require any extra equipment to maintain your physique and keep your body sculpted and healthy. Here are the exercises you can do right on your bed before you get up and moving in the morning: 

1. Hip Bridge

Hip Bridge is an excellent simple exercise to enhance your hip mobility, glute strength, targets the back of your legs, and strengthening your lower back.

  • Lie on your bed, and knees bent, feet flat on the bed, with your arms at your side and palms down.
  • Then lift your hips off your bed until your knees, hips, and shoulders in a straight line. Make sure to squeeze your glutes strong and keep your abs pulled in, so you don’t overextend your back throughout the exercise.
  • Hold the bridged position for several seconds before calming back down. Make sure to keep your knees hip-width apart.
  • Perform 3 to 5 rounds 

2. Forearm Planks

Planking is a useful exercise to strengthen your core muscles and flatten your abdomen. You lie flat on your bed, then raise yourself on your tiptoes and elbows — keeping your forearms on the bed and your back in a straight line from your head to feet. Then you hold that position for as long as you can. Perform 3 to 4 rounds.

3. Scissor Legs

Scissor legs exercise targets your lower body, build, and maintain your core strength. 

  • Lie with your back flat on the mattress. Extend your arms to the sides of your body with your palms pressing into the mattress.
  • Raise both feet straight up toward the ceiling, keeping your legs as straight as possible and continue to engage your abs and pressing your lower back against the mattress. Keeping the core strong, slowly lower your right leg down toward the mattress until it is a few inches above. Then gradually scissor your legs, raising your right leg back up as you drop your left leg down toward the mattress.
  • Continue to slowly switch legs up and down as long as you can.
  • Perform 30 to 45 seconds.

4. Reverse Crunches

The reverse crunches are a core exercise that targets your lower abdomen’s muscles to give you abs and flexibility. Also, it promotes stability everywhere from your lower back, hips to your spine.

  • Lie on your back on the mattress with your hands by your side and your palm facing down.
  • Lift your both leg so that your thighs are perpendicular to your mattress, bending your legs at the knee. Then using your abs and slowly bring knees towards your chest and lift your hips off the floor.
  • Hold for two counts and then gradually lower your legs back to the beginning position
  • Repeat ten times.