10 Easy Exercises You Can Do In You Bed
Easy exercises that you can do in your bed are the perfect way to stay fit without straying far from home. Here are 10 easy exercises that will get your blood pumping and have you beach ready in no time!
1. Push-Ups
This exercise will help strengthen your core and arms. Start by laying on your stomach and have your legs straight behind you. Position your body with your toes pointed down with your feet about a foot apart. Make your arms spread and your palms balancing your body. Keep your back straight. Raise your body up with your hands positioned by your shoulders. This is one of the more easy exercises to do in bed. Do 30 push up and rest for about 30 seconds. Complete 3 sets.
2. Planking
Make sure you are in the center of your bed. To do this exercise get into the position as if you are about to do a push-up. Instead of balancing on your hands like a push up you are going to hold up your body with your forearms. Make sure you are evenly on your mattress with no pillows or blankets in your way. You are going to balance yourself on your forearms and the tips of your toes. Your elbows should be aligned under your shoulders. Now the fun part, lift your body to make a straight line from your head to feet. Hold this position for 30 seconds. This might sound silly but don’t forget to breathe. Breathe in through your nose and out through your mouth. Complete 4 sets.
3. Sit-Ups
Lay flat on your back and bend your knees until they are formed like the letter V. place your arms crossed over your chest and begin. Lift your back off the bed to your knees and make sure your legs remain still and then lie back down. Keep your core tight and make your motions slow and easy. Do 4 sets of 30 repetitions.
4. Weight Lifting
Sit on your bed straight in the Indian style position. Grab 2 hand weights, the size doesn’t need to be more than 10 pounds. Hold each of the weights steady on each of your sides near your ears. Press your arms straight above your head and then back down to the starting position. Complete 3 sets of 30 repetitions.
5. Leg Raise
The name of this easy exercise is just that, raising your leg. Lay flat on your back in the middle of your bed. Make your core tight while you lift your legs. When lifting your legs keep them together and keep them slightly bent. Now lift them up above your chest and then lay them flat back on the bed. Complete 4 sets of 30 repetitions.
6. Bridge
Position yourself to the middle of your bed. Safety first. These are easy exercises but done incorrectly or not with enough space to complete them can cause an accident. Lay on your back and have your knees bent in the formation of the letter V. Have the heel of your feet close to your butt as possible. Make sure your arms are next to your side and your palms are facing down. Press into your heels as you lift your hips from your bed. Squeeze your butt each time you raise up as tight as you can. Complete 3 sets of 20 repetitions.
7. Scissor Legs
The position of this exercise is similar to Leg Lifts. Position yourself to the middle of your bed. While laying on your back make sure your hands are at your side and your palms facing down. Keep both legs straight as possible during this exercise. Engage your core. Bring both legs up together and bring down your left leg about 3 inches from the mattress then bring it back up to your right leg. Now bring your right leg down about 3 inches from the mattress and repeat. Make sure to exhale each time you lift your legs. Continue doing this motion until each leg has gone down 15 times. Complete 4 sets of 20.
8. Handstand Push Up
You will need to have your bed on the wall or headboard. To begin, stand in front of the wall and place your hands in front of you. Bend down and place your palms on your mattress. Push your lower body up so that you are upside down on the wall and balancing on your hands. Just like a push up you are going to keep your core tight and make slow movements. Bend your elbows so that your head is now touching your mattress. Make your elbows straight that your head rises off the mattress. Continue doing this motion 20 times. And take 30-second breaks in between each repetition. Complete 3 sets of 15 repetitions.
9. Squats
To begin stand firmly on your mattress. You can stand with your headboard behind you but it’s not required. Now spread your legs shoulder length apart. Keep your back straight and chest up. And then squat until your thighs are flat and not diagonal and remain in that position for 3 seconds. Make sure to engage your core and squeeze your butt tight. After 3 seconds rise up but make sure your legs are slightly bent and then repeat. Complete 4 sets of 20 repetitions.
10. Lunge
On your mattress take one large step forward with your left leg about 2 feet of space from your right leg. Lean your body onto the left leg and squeeze your butt. And continue to lean onto the left leg and keep your upper body straight and your chest up. Hold that position for about 10 seconds and then stand back and have both feet together. Then step forward with your right leg and lean your weight onto that leg. Hold that position for 10 seconds. Complete 2 sets of 20 repetitions per each leg.
