Fitness | Workouts to do in bed

15/07/2017 Lifestyle

Fitness | Workouts to do in bed

Wouldn’t it be a nice world if we could get fit and toned in bed, whilst sleeping?

I can’t say that is completely possible, since sleeping and working out is simply impossible…I think??But, I can tell you, there are some routines you can do from the comfort of your own bed!

Yes you heard me right. And well, it’s completely turned my home workout routine on its head!!
So whether you’re working on your legs, bum, tum or arms, there’s something you can do before you even jump out of bed!

Bicycle crunches

I much prefer these crunches to any other as it works both your tum and legs. With the softness of the mattress, it eases on my lower back and makes it much more bearable doing my target amount.

Here’s How :

Lie flat on your lower back (pull your navel in to also target your deep abs)

Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.

Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.

Now switch sides and do the same motion on the other side to complete one rep.

Do three sets of 20 reps.

Donkey Kicks

These are a personal favourite of mine. So simple yet effective. Once again, the softness of the mattress makes it much easier to work through my target. I like to vary my kicks with pulses and keeping your leg raised and making small circles.

Here’s How :

Get on all fours on mat (hands under shoulders, knees under hips).

Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.

Lower knee without touching floor; lift again. Do 15 reps.

Switch legs; repeat.

Knee Touches

They seem so simple, yet they work your abs massively. Similar to sit ups, ‘sit-up’ to a position where your finger tips reach your knees. They work your lower back muscles and can work wonders on those looking to strengthen those muscles.

Sit Ups

Is there anything worse that sit ups? They are slightly more bearable when doing them from the comfort of bed however, much for the same reason as many of the above, it’s a little more comfortable on your lower back.

Fire Hydrants

Knees can really hurt with this exercise, especially when doing them on a hard surface. That’s the beauty of doing it from your bed!

Here’s how :

Start on all fours, knees directly under your hips, and hands directly below your shoulders. Keep your back and neck straight and look forward.
Keeping your knee bent, raise your right leg out to the side until your thigh is parallel to the floor. Keep your pelvis stable.
Slowly lower your leg back to starting position.
Perform desired reps and switch legs.

Bridge Raises

I love this one the best. So simple and yet so effective. Little to no burn, sometimes, and so easy to do from the comfort of your bed!

Here’s how :

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
Lift your hips off the ground until your knees, hips and shoulders form a straight line. …
Hold your bridged position for a couple of seconds before easing back down.

** Step this exercise up a notch and raise a single leg when raising**

Leg Lifts

Another one of those that look so ruddy simple and then after 5 you’re thinking how on earth will I ever do more. But trust me when I say the more you do, the easier it gets.

Here’s how :

Lie on your back.
Place your hands, palms down, beside you.
Raise your legs off the ground (Exhale as you go).
Keep your knees locked throughout the exercise.
Hold for 30 seconds, or as long as you can (with some routines, there is only a short contraction/holding period).

So if you’re a little lazy bum like me and always searching for a more effective, less intrusive and a lazier way to get lean, fit and toned, here’s a routine that doesn’t require much movement before settling down for the night, or getting up for the day ahead.

Are there any exercises you do from your bed?

Is this something you’d consider?

Let me know and comment below.