Sometimes you have neither the time nor the desire to lace up your sneakers and head out the door. When you feel like watching Netflix with a cup of tea and cookies, remember that you can kill 2 birds with one stone and make your bed a mini gym.
We invite you to rock and roll in your bed with these 10 exercises.
1. Straight leg raises
Lie flat on your back with your arms at your sides and legs straight. Lift both of your legs up to a 90-degree angle, then slowly lower it down. Do 2 sets of 10 reps.
2. Marching hip raises
Lie on your back with your knees bent and heels under your butt. Lift your hips up to form a straight line between your knees and shoulders. Then squeeze your butt and engage your core as you lift your bent foot up and bring it over your hip. Place the foot back and repeat the same thing on the other side.
3. Kneeling roundhouse kick
Stand on all fours, wrists under your shoulders, and knees hip-width apart. Lift your leg up and out to the side until it’s on the same level as your hip. Kick your foot out to the side and slowly place it back down. Do the same thing on the other side.
4. Forearm plank
Place your forearms under your shoulders, palms down. Position your legs as wide as your hips and make sure your body forms a straight line. Then slowly lift your core up, engage your abs, and return to the initial position. You can repeat it quickly or hold each position for 10 seconds.
Lie on your back, stretching your arms above your head. Inhale and slowly lift and bend your body to a 90-degree angle. Then slowly come back down. Do 3-5 sets of 15 reps.
6. Half cobra push-up
Lie down on your stomach with your arms bent at your sides. Push yourself up until your lower abdomen is slightly above the bed. Return to the initial position. Repeat 15 times.
7. Laying spinal twist
Lie down on your back with your legs straight. Spread your arms out and keep them pressed into the bed for stability. Raise your leg toward the ceiling and lower it across the body toward the floor to the opposite side. Hold the position, raise the leg back up to the center, and lower the leg down.
Repeat the same thing on the other side.
8. Frog bend
Lie on your back and extend your legs over your hips. Flex your feet, keep your heels together, and turn out your toes. Bend your knees and straighten them back, controlling the movement with your inner thighs. Do 3 sets of 10 reps.
9. Side-lying double leg lifts
Lie on one side, extend your bottom arm for support, and stack your feet. Squeeze your inner thighs and legs together and slowly lift them. Hold for 1-2 seconds, then lower your legs down without touching the bed. Do 2 sets of 15 reps on each side.
10. Inner-thigh circles
Lie on one side and use your bottom arm to support your head. Bend your top leg and place it firmly on the bed. Point the bottom foot and lift the leg up. Draw several circles with the lifted leg. Repeat the same thing on the other side.
Do you think bed workouts are effective? Do you know any other exercises?