If you have a tight schedule or are short on time, exercising in bed can be a great way to get your daily recommended amount of exercise.
The average adult should engage in 150 minutes of moderate activity per week and 75 minutes of vigorous exercise each week. The ten exercises in this article won’t meet these recommendations, but they are great additions to other activities like walking, biking, or jogging.
Do static stretches in bed.
Stretching can help you warm up for intense workouts and increase your flexibility. You can do many static stretches while lying down, and they are a great way for you to get up in the morning.
Each stretch should be held for three to four deep breaths
- overhead stretch
- knees-to-chest stretch
- Upper back stretch
- hamstring stretch
To do the overhead stretch, extend your arms above your head and point or flex your toes. This should be felt throughout your entire body.
The main focus of the knees to chest stretch is on the glute muscles and lower back. While lying down, bend your knees to be in a bent position. One knee should be bent towards your chest. The other knee should remain straight. You can then switch your knees by holding the stretch. You can also pull both your knees towards your chest simultaneously.
Hold your hands together with your arms extended to your sides for the upper backstretch. To round your back, tilt your head slightly downwards. This is particularly useful for tight shoulders.
The last stretch is about lengthening your hamstring. This is the muscle running down your back. Grab one leg and pull it towards you. The other leg should remain flat or bent on the floor. Do not let go of the stretch until you switch legs.
Do dynamic exercises in bed.
You repeat simple movements to target specific body areas with dynamic exercises. Some of these exercises require you to be able to get up from your bed, but others don’t need any equipment.
- Knee rolls
Knee rolls will strengthen your lower back. Begin by stretching your arms to the side and extending your legs from the knees to your chest. Slowly move your knees to one side and the other. Keep your shoulders on the bed. This movement should be repeated for three to four deep breaths.
Place your feet parallel on edge to position yourself for trunk rotations. Then, relax your shoulders and back and sit down on your bed. Place your hands on the sides of your body and slowly rotate your upper body. It would help if you repeated the motion six to eight times for each side. After that, you will feel your back relax.
For the bridges exercise, you should be lying on your back. Begin by bending your knees to ensure your feet are flat. Next, use your glutes and leg muscles to lift your pelvis from the bed. Push both your legs equally. Keep your pelvis elevated for five seconds, then slowly lower yourself.
Core exercises are important because they have a ripple effect on the performance of other parts of your body. Your arms and legs will work less efficiently if your core muscles are weak. Strong core muscles will ensure that your movements are more stable, balanced, and powerful, whether running or hauling groceries home.
These core exercises can be transferred from the floor to your bed if you need to do more.
- stomach crunches
To push up:
- Extend your arms under your shoulders. Your palms should remain flat, and your knees should be elevated off the bed.
- Lower your chest to five centimetres above the bed.
- Repeat the process 12-15 times.
To make it a little easier, you can adjust the initial push-up position so that your knees rest on the ground. This is called a three-quarter push-up.
Planks target your core muscles and lower back. Place your back on the floor and lift your arms to your sides. Your legs should be straight, and your hips elevated, so your body is straight from head to heel. Hold the plank for five to ten seconds and then repeat the exercise eight to ten more times. For a simpler version, you can rest your knees on the mattress.
When doing stomach crunches, you must tuck your neck under your chest. Begin by lying down on your back, with your knees bent and your feet about hip-width apart. Turn your head so that your arms are crossed over your chest. Next, curl your upper body towards your knees. For a few seconds, hold the position and then move down again.