Exercises You Can Do On Your Bed
Posted by Luulla Admin Thursday 13 Jul 2017
There is always a lazy girl solution for almost every lazy girl problem, even when it comes to exercising (Yup you do not hear it wrongly)!I bet you had mornings where the alarm goes off, signalling it's time for your workout but you just can't even manage to open your eyes and turn off your alarm. Or maybe you have a big day of work ahead of you, and the idea of getting out of bed is daunting and unwelcome. Here's a compromise: instead of hitting the snooze button AGAIN, complete these workouts without even leaving your cosy comforter! You can even do exercise while you're watching Netflix on your laptop next to you!

1. Hip Bridge

With your knees bent and feet planted on the bed, keep both arms at your side, squeeze your glutes, and lift as much of your back off your mattress as possible, with your chin tucked into your chest. Hold for 1-2 seconds, then lower back down. That's one rep, continue until you reach 15 reps.

Where you'll feel it: Your butt, abs, and thighs.

2. Jack Knife

Lie down on the bed with your arms above your head and make sure you keep your legs straight. Lift up your legs and arms to meet, then slowly release down. That's one rep, continue until your reach 15 reps.

Where you'll feel it: Abs

3. Planks

Start with forearms and knees on the bed, shoulder-width apart. Elbows should be stacked underneath the shoulders, your forearms straight in front of you on the bed. Lift your knees off the bed and push your feet back to bring your body to full extension, so your body creates one long line. Keep your core tight and your hips lifted, and keep your neck in line with your spine. Hold for 30 seconds to 1 minute. And do it for 6 minutes.

P.S Make sure you keep your weight evenly distributed between hands and your elbows, without letting your elbows sink too deeply into your mattress.

Where you'll feel it: This exercise generally get a lot of the muscles in your body engage all at once. Your core, quads, chest, and back will get stronger.

Read more benefits you can gain from this exercise --> here

4. Toe Touches

Lie on your back on your bed. Place your arms alongside your torso, hands in the mat. Lift both legs so the soles of your feet face the ceiling and the thighs extended right over your hips. Roll your head, neck and shoulders off the mat as you reach your hands towards your toes. Crunching your abs in the process, and then slowly lower back to starting position. This is one repetition, do 20 of them.

Where you'll feel it: middle and upper region of your ab muscles

Read more benefits you can gain from this exercise --> here

5. Downward Dog to Plank

Start in high plank with your hands and wrists stacked directly under your shoulders, your body in one straight line. Keep both hands and feet on the ground, shift back into downward dog so your butt is in the air and your heels are closer to the bed. Shift forward into high plank. That's 1 rep, do 15 of them.

6. Outer Thigh Lifts

Lie on your right side, using your right arm to support your head, and keep your legs stacked on top of each other. Slowly lift your leg to about a 60 degree angle from the ground, then slowly release back down without touching your right leg between reps. Complete 30 reps on each side.

Where you'll feel it: outer thighs

7. Inner Thigh Lifts

Source: Popsugar

Lying on your side, lengthen your bottom leg and cross our top leg over it.Rest either your knee or foot on the floor. Prop your head up with your hand, or rest your head on your arm. As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this. Do 10 reps, then repeat on the other side.

Where you'll feel it: inner thighs

8. Scissor Kicks

Lie on your back, arms either under your lower back or to the sides. Lift your legs to a 45-degree angle and drop the left leg while raising the right, then raising the left and dropping the right. That's one rep. Complete 20 reps without returning your legs to the ground. (P.S. the lower your legs to the ground, the harder the workout because your abs are working more.)

Where you'll feel it: abs, legs

9. Push Ups

You and me might hate them, but face it, push ups are an effective and simple workout for both your abs and your arms. Start in an extended plank position, abs tucked in and back flat. Slowly ben your arms until you are as low as you can get without dropping to the bed, and then extend back to starting. If you need to, drop to your knees instead of your toes. Complete 25 reps.

Where you'll feel it: abs, arms

10. Stretch

Stretching is so important and a great way to start your day. Touch your toes, stretch out your arms above your head, do a few downward and upward dogs and just give some love to any muscles that might be feeling overworked. Take it easy and don't overextend though, otherwise you might injure yourself.

So, here are all the exercises you could do on the bed! Not only they are easy but also don't require any equipment (which means you gotta save some bucks)! Hence, whether you're waking up and wanted to kick start your day or need some break, complete a few (or all) to strengthen your muscles and give your brain a break. Remember to go slowly, as it actually makes your muscles work harder and will ensure you form is perfect.