5 exercises you can do in bed every morning
BlackDoctor.org | 7/8/2017, 10:54 a.m.
Let’s be real: You want to get up extra early to get in a good morning workout at the gym, but your body tells you something different. Your mind is telling you to lay in bed all day, but inside you know you need to get up and workout. So what do you do? Workout in bed! It’s the best of both worlds!
You can still transform your body with exercises you can do right on your mattress. Choose a few of them below, or complete every move, and perform as many reps as you can in 30 seconds. You’ll burn more calories than you would by repeatedly hitting the snooze button.
Lie on your back with your arms by your side, with a relaxed spine. Bring your feet onto the top of the headboard, or place the soles of your feet flat on the wall or headboard with your legs parallel.
On an exhale, deepen your belly button to your spine to curl your tailbone up off of the bed.
Press into your feet as you continue to roll up, one vertebra at a time, to come into a bridge.
Inhale at the top. Exhale to roll back down.
Repeat 10 times.
“Leg Lift With Knee In”
Lie on your right side with your right knee bent and foot behind you. Prop your head up with your right hand and place your left hand on your left hip. Point your left toes and extend your left leg to form a straight line with your body. Keeping your hips stacked, lift your left leg straight up toward the ceiling, then bend the knee and bring it in toward your core. Extend the leg back up toward the ceiling, then lower it with control to return to starting position. That’s one rep. Continue for 30 seconds, then repeat on the opposite side.
Lie on your back with your spine relaxed and your hip bones close to the edge of the bed.
Suck in your stomach and bring both your legs up into tabletop position.
On an exhale, lower one toe down toward the floor.
Only go as low as you can while maintaining your relaxed spine, and keep your abdominals pulled in.
Alternate legs for 10 repetitions each.
Lie on your back on the bed with your thumbs interlocked, arms and legs outstretched, and feet together. Brace your core as you lift your arms and feet off the bed, keeping knees and elbows locked. Exhale as you lift your legs up and out to form a V, and lift your entire upper body off the bed. As you come up, swing your hands straight forward through the V. With control and without touching the bed, release your arms and legs, and lower back to starting position. That’s one rep.
Lie on your back with your hands underneath your hips and your palms facing down. Bring both feet straight up into the air and point your toes. Keeping both legs as straight as possible, engage your core as you lower your right leg down toward the bed with control. Without touching down, bring your leg back up to starting position. Then repeat on the opposite side to complete one rep.