Don't feel like getting out of bed in the morning to exercise, but know you really should? Are you lying down on the bed and not doing a darn thing? Whether you just don't want to get up or you are bored out of your mind, it is moments like these you can take full advantage of and knock off a few exercises. No, you won't be running a marathon on your mattress, but there are a huge range of simple, basic exercises you can do while you are killing time and debating about whether or not to get out of bed.
These exercises can all be done quietly on the bed. They were chosen because they won't wake up the people living on the floor below you and there is no reason why they would wake up anyone in the next room. You can do them in the middle of the night when your mind just doesn't want to fall asleep and you can do them in the middle of the day if you are lying in bed, watching TV.
The important thing is that you start moving when you are just killing time. Consider it multitasking and let your mind take its mental vacation while your body does some work. It is a great way to kill off a few extra calories and strengthen your muscles.
15 The Bridge
This core exercise looks kind of funny if you are caught doing it alone in bed, but heck, you only live once, right? Lay down on your back and bring your knees up. Your feet will be flat on the bed and hip width apart. Put your arms at your sides. Keep your head and shoulders flat on the bed while you slowly lift up your tailbone and lower back until your torso forms a crooked bridge. Hold this position for up to 30 seconds and then release, lowering yourself down to the bed.
14 Standard Plank
Lay face down on the bed with your legs together and the balls of your toes pointing into the bed. Bend your arms so that your elbows are directly beneath your shoulders and clasp your hands together. Lift your body so that it is a straight line from head to feet and hold in your stomach so that it is tight. Hold this position for as long as you can. Release. Practice this basic plank at least once a day, trying to extend the length of time you hold the position for at least one second longer.
13 Leg Lifts
Feeling restless but don't want to turn off Netflix as you are laying back in bed? These simple leg lifts are a great way to move about while in bed. Lay on your back with your arms resting at your sides. Bend your left leg, with left foot on the bed, to give yourself balance. Bring your right leg up so that it forms a 90 degree angle with your torso. Hold the position for a second and then lower your leg down to the bed slowly. Repeat with your left leg. Do 20 lifts for each leg or as many as you can comfortably do.
12 Leg Lifts for Butt Muscles
This next exercise should not be done if you have problems with your back. It is a great exercise for your butt muscles and you can easily practice it while you are on your bed. Lay face down on the bed, arms at your sides. Slowly lift up your right leg a few inches off the bed. Hold it for a second and release it. Repeat with your left leg. Do 20 lifts with each leg or as many as you can do.
11 Pillow Leg Lifts
Give your legs a good workout using a pillow. While this exercise is often done with an exercise ball, pillows are more handy when you are on the bed. Stuff a pillow between your feet and lay flat on your back, arms at your sides. Slowly lift your legs, the pillow between your feet, up until your legs and torso form a 90 degree angle. Hold your legs up and squeeze the pillow for ten seconds. Release and lower your legs. Repeat for a total of 20 times or for as many times as you can complete the move.
Doing pushups on the bed is a little more difficult as your ground isn't as stable as a floor so this may make your workout a little more challenging. Begin by assuming the push up position with your hands positioned beneath your shoulders and your toes or knees on the bed. Use your arms to lift your torso off the bed. Hold for a second and then lower yourself again. Knees pushups are much better done on a soft surface, such as the bed, for those of us with bondy knees or sensitive knees.
9 Straight Arm Plank
If assuming the plank position bothers your elbows, try out this straight arm plank. It is an easy position to get into and you can do it on your bed. Lay face down on your bed. Place your hands, palms down, beneath your shoulders and put the balls of your toes on the bed. Push up exactly as if you were doing pushups. Hold your body up, arms fully extended, for as long as you possibly can. Your body will be straight from head to toes and your abs should be held in tight. Do this plank once a day, pushing harder each day to hold the position for at least one second longer than you did the prevous day.
8 Basic Crunches
Basic crunches help tighten the stomach muscles and get rid of belly flab. To do a simple crunch, lay on your back in bed with your knees up and bent and your feet flat on the bed. Place your hands behind your head and lift up a few inches off the bed, crunching in your stomach muscles. Release and go back into the crunch. Repeat for a total of 20 crunches or as many as you can handle at a time.
7 Elbow to Knee Crunches
To do these crunches to work on your stomach muscles while in bed, lay back on the bed. Bring your knees up, feet flat on the bed. Touch your fingers behind your head and lift up a few inches from the bed into a stomach crunch while also bringing your bent knees and feet in the air. Use your waist to twist your torso and touch left elbow to right knee and then right elbow to left knee. Repeat for a total of 20 elbow to knee touches or as many as you can complete.
6 The Locust
Many yoga poses are perfect for doing on the bed. One of my favorite poses to try (and I am less than flexible) is the locust pose. Lay face down on the bed, your arms at your sides. Lift your upper body, legs, and arms off the bed as though you were a locust bug in flight. Hold the pose for ten seconds or longer and release.
5 Clam It
Work on those outer thighs while you are watching Netflix in bed. Simply lay on your right side, legs stacked and knees slightly bent. Keeping your feet together, raise your left knee up, hold for five seconds, and bring it down. Repeat for a total of 20 reps. Switch sides by laying on your left side and bring your right knee up. Repeat for another 20 reps. You can intensify this exercise by using an exercise band.
4 Side Kicks
This exercise works your butt, core, and your thighs. Get onto your right side with your legs stacked. Prop yourself up on your right arm and place your left arm in front of you for balance. While holding your stomach muscles in, lift your left leg into the air. Bring your leg back down, stopping about two inches from your left leg. Hold it there for five seconds and then bring your leg back up. After doing 20 side kicks, switch to resting on your left side and repeat the lifts with your right leg.
3 Cobra Pose
Stretch and work on your arm strength with this yoga pose. While on your stomach in bed, put your hands beneath your shoulders. With legs together and toes pointed, use your arms to lift your chest off the bed. Your neck should be long and your hips should be pressed into the bed. Hold this cobra like pose for ten seconds or as long as long as you can and then release.
2 Leg Spinners
This is a great exercise to end the night in bed and it works your lower abs. Lay down on your back in bed. Place your arms at your sides. Raise your legs a few inches off the bed and, keeping your feet together, draw circles with your feet in the air. Do this 20 times for each leg or as you feel comfortable.
1 Side Plank
Strike a pose! Side planks are rather fun and they are different than the standard plank. To do a side plank, lay on your right side on your bed. Bend your right arm and, lifting up your upper body, position your right elbow under your right shoulder. Your forearm will be on the bed to help hold you in position. With legs stacked together, left leg on top, lift your body into a straight line from head to feet. Extend your left arm upwards and hold this position for as long as you can while keeping your abs tight. Release and then repeat on your left side. Do each side at least once a day.