Sometimes you have neither the time nor the desire to lace up your sneakers and head out the door. When you feel like watching Netflix with a cup of tea and cookies, remember that you can kill 2 birds with one stone and make your bed a mini gym.
We invite you to rock and roll in your bed with these 10 exercises.
1. Straight leg raises
Lie flat on your back with your arms at your sides and legs straight. Lift both of your legs up to a 90-degree angle, then slowly lower it down. Do 2 sets of 10 reps.
2. Marching hip raises
Lie on your back with your knees bent and heels under your butt. Lift your hips up to form a straight line between your knees and shoulders. Then squeeze your butt and engage your core as you lift your bent foot up and bring it over your hip. Place the foot back and repeat the same thing on the other side.
3. Kneeling roundhouse kick
Stand on all fours, wrists under your shoulders, and knees hip-width apart. Lift your leg up and out to the side until it’s on the same level as your hip. Kick your foot out to the side and slowly place it back down. Do the same thing on the other side.
4. Forearm plank
Place your forearms under your shoulders, palms down. Position your legs as wide as your hips and make sure your body forms a straight line. Then slowly lift your core up, engaging your abs, and return to the initial position. You can repeat it quickly or hold each position for 10 seconds.
Lie on your back, stretching your arms above your head. Inhale and slowly lift and bend your body into a 90-degree angle. Then slowly come back down. Do 3-5 sets of 15 reps.