7 Most Helpful Exercises To Do In Bed
There are numerous benefits of exercise on different areas of your body and your life significantly. One of the most common benefits of exercise is that it helps you control your weight and maintain overall fitness. Although rigorous exercise will burn more calories, even simple exercises such as a brisk walk or doing yoga can have a positive impact on your weight loss journey.
Besides this, it helps you stay healthy, high on energy, and an impressive mood booster.
If you are feeling way too lazy today to go for some stretches or exercise regime, try doing simple exercises in your bed without indulging in heavy core workouts.
Firstly, tighten your abdominal muscles by pushing your low back into the ground. Now, raise your hips to create a straight line from your knees to your shoulders.
Squeeze in your core and pull your belly button back toward your spine. Hold for 20 to 30 seconds and relax. Lower the hips to return to the starting position again.
Do three reps and keep on breathing gently with your abs throughout.
Focused body part: Butt, thighs, and core stability.
2) Straight Leg Raises
Leg lifts will contract your abs, work on your hip muscles and help improve circulation.
Start by lying flat on your back with your arms at your sides, legs straight. Slowly lift your right leg, exhaling as you do so until your leg and hip form a 90-degree angle. Gently, start lowering the leg down to the bed.
Repeat with the alternate leg. Do two sets of 10 reps per leg for better results.
Focused body part: Butt, abs, and good circulation.
You need to get into a push-up position on your bed and balance on your forearms instead of your hands. With your weight on your forearms and toes, you need to align your elbows under your shoulders.
Lift your body by making a straight line from your head to your heels. Hold this position for 20-30 seconds while breathing gently.
Rest for 30 seconds by placing your knees on the bed and start again. Do three reps.
While doing push-ups, you need to lie on your stomach with your head near the edge of the bed and slide yourself forward until your hips are on the side of the bed.
Place your hands on the floor in a handstand position keeping it shoulder-width apart. Lower yourself toward the floor, bringing your head between your hands. Try to remain as upright as possible for better results.
Intensity of the exercise can be changed by walking your hands out to make it easier or bringing your hips off the bed to make it harder. Repeat this for 3 sets.
5) Marching Hip Raises
Start by lying on your back with your knees bent, heels near your butt, and arms along your sides with palms facing downwards.
Press into your heels as you lift your hips so your body forms a line between your knees and shoulders. Squeeze your butt without extending your leg as you lift your right foot off the bed and bring your right knee directly over your right hip.
Place your right foot back on the bed and repeat on the left side of the body. That’s one rep. Continue to the alternate leg.
Focused body part: Butt, abs, and thighs.
6) Diamond Reverse Crunches
Lie on your back with your arms along your sides, palms facing downward and relax.
Bring your feet together and open your knees out to the sides so the space between your legs resembles a diamond shape as the name suggests.
Press into your palms and make your core ready as you raise your feet over your hips. From this position, lift your hips off the bed to take your feet straight up towards the ceiling.
CAUTION: Only do this exercise under someone’s supervision.
With proper control, bring your hips back to the bed. That’s one rep for you.
Focused body part: Lower abs and thighs.
7) Leg Lift With Knee In
You need to lie on your right side with your right knee bent and your foot behind you. Keep your head up with your right hand and place your left hand on your left hip.
Point out your left toes and extend your left leg to form a straight line with your body. Keeping your hips stacked in one place, lift your left leg straight up toward the ceiling, then bend the knee and bring it in towards your core.
Extend the leg back up toward the ceiling, then lower it with control to return to the starting position again. That’s one rep for you.
Continue for 30 seconds and then repeat on the opposite side.
Focused body part: Abs, butt, and outer thighs.
Exercise plays a very crucial role in the well-being of an individual. We all need to understand its importance at the earliest.
Exercises to do in bed can be the best way out if you are the lazy one out of all your friends or family members. On days when you just want to chill in bed, do try the above-listed exercises to do in bed to keep yourself active and healthy!
Don’t forget to give special attention to your posture as it can prove risky for you if not done correctly.