10 Exercises to Do in Bed to Start Your Day Right
Exercising can be a literal pain in the butt, especially when you are reluctant to leave your warm and cozy bed in the morning. But guess what? You don’t have to! Here are 10 exercises to do in bed to start your day right and get your blood flowing. These exercises are easy to do, require no equipment, and can be done in the comfort of your own bed.
1. The Half Bridge
The half bridge is a great exercise to work your glutes and lower back. To perform this exercise, lie on your back and place your feet on the bed with your knees bent and your legs hip-width apart. Lift your tailbone and push up until your upper body makes a straight line from shoulder to hip to knee. Try and hold this move for 30 seconds or as long as you can, keeping your tailbone lifted and your glutes engaged. Lower and then repeat for three reps. Make sure you continue to breathe and engage your abs throughout.
2. Leg Lifts Part One
Leg lifts are great for strengthening your lower abs and hip flexors. To do this exercise, lay flat on your back with your arms at your sides. Make sure your legs are straight, then lift the right one until both it and your hip form a 90-degree angle. Slowly lower the leg down to the bed. Repeat with alternate leg. Do two sets of 10 reps per leg and be sure to exhale as you lift.
3. Leg Lifts Part Two
This exercise is a variation of the previous one and is great for working your butt. Flip onto your stomach and lift your legs as above.
Planking is a great exercise to strengthen your abs and lower back. Get into push-up position on your mattress, balancing on your forearms instead of your hands. Your weight should be on your forearms and toes, and your elbows should be aligned under your shoulders. Lift your body to make a straight line from your head to your heels. Hold this position for 20 seconds and then rest for 30 seconds. Try doing three reps. For an added challenge, gently step one foot at a time out to the side and back in, alternating each time.
5. Push Ups
Push-ups are highly beneficial for adding strength to your core, arms, and mid-section. Start by placing your knees or toes and your hands on the bed, with your arms fully extended and while keeping your back straight. Next, lower your chest to the bed, then return to starting position. Perform as many reps as possible.
6. Tic Taps
This exercise is a great way to engage your core, shoulders, and triceps. From the push-up position, simply take your right hand and tap in front of your left elbow. After you make contact with your elbow, quickly retract the hand to the original position and perform with the opposite hand. Continue tapping back and forth with each for as long as you can.
7. Table Tops
Table Tops are a great exercise for your glutes and hamstrings. To perform this exercise, sit on the bed with your legs extended in front of you and your arms resting at your sides. Bend your knees and place your feet flat on the bed. Your hands and feet should be flat on the bed pointing in opposite directions from each other. In a smooth action, press firmly into your hands and feet. Straighten your elbows, and lift your hips up toward the ceiling in order to form a straight line with your torso and thighs, making your body appear like a table. Hold the position and squeeze your glutes. Retract, and repeat.
8. Bench Presses
Bench presses can easily be done on your bed with hand weights. If you don’t have any, even soup cans will do the job! If I have to explain that the cans should be sealed, then we have bigger problems than fitness to worry about.
9. Sit-ups and Crunches
Sit-ups and crunches are a classic exercise for working your abs. So long as you don’t have a water bed, you can do sit-ups and crunches on your own mattress. For an added challenge, add a bicycle move to your sit-ups. To do this, lift as you would do for a normal crunch, then twist your body gently to one side. While doing this, extend the opposite leg to the direction you’re turning. Repeat this movement while alternating between sides.
Stretching is essential to prevent injury and loosen up muscles before and after exercising. Do a variety of stretches for all major muscle groups, holding each stretch for 15-30 seconds.
Exercising in bed is a great way to start your day right and get your blood flowing, especially when you’re not in the mood to leave your cozy bed. These 10 exercises require no equipment and are easy to do. Try doing them every morning and see how energized you feel throughout the day. Remember to listen to your body, start slowly, and always warm up and cool down properly to prevent injury.