Difference between revisions of "Exercise in Bed"

[[Category: Personal Fitness]]

#*Place your knees or toes and your hands on the bed, while keeping your back straight. If you're a beginner, it's a good idea to use your knees over your toes.<ref name="rf1">http://www.shape.com/blogs/fit-list-jay-cardiello/get-total-body-workout-bed</ref>

#*Keep your hands directly under your shoulders. Lower your body with your arms, bending them at the elbows. Then, rise up again returning to the starter position. Repeat for as many repetitions as you can before getting tired.<ref name="rf1" />

#Try planks. Planks are another classic exercise you can do from home. Planks improve your arm strength, as well as your upper body strength. To do a plank, start out with your elbows bent and your weight resting on your forearms. Form a straight line with your body from your shoulders to your ankles.<ref name="rf2">http://30dayfitnesschallenges.com/how-to-do-a-plank/</ref>

#*Suck your belly button into your spine and hold the position. Hold it for a set period of time, like 30 seconds. Do as many repetitions as you can before you begin to feel tired.<ref name="rf2" />

#Do tic tacs. To do a tic tac, get in a position like you're going to do a push up. Then, take your left hand and tap the front of your right elbow. Return to the original position. Then, take your right hand and tap your left elbow. Keep going back and forth for as many repetitions as it takes for you to get tired.<ref name="rf1" />

#Do a marching hip rise. The marching hips rise is a challenging exercise that works the legs and the core. You can easily do this exercise from bed. To start, lie on your back with your knees bent and your heels pulled in near your butt. Keep your arms at your side, with your palms facing down.<ref name="rf3">http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/</ref>

#*Lift up your hips, forming a straight line with your body running from the knees to the shoulders.<ref name="rf3" />

#*Raise your right foot off the bed. Lift your foot until your right knee is directly above your right hip. Squeeze your butt as you go.<ref name="rf3" />

#*Repeat this process on the left side. Do as many repetitions as you can in 30 seconds.<ref name="rf3" />

#Engage in leg lifts. A leg lift is a great way to work your legs while also strengthening your abdomen. To start, lie on your right side. Bend your right knee, placing your foot behind you. Keep your head propped up with your right hand.<ref name="rf3" />

#*Point your left toes forward. Extend your leg outward, forming a straight line with your body.<ref name="rf3" />

#*Lift your left leg upwards, towards the ceiling, as far as you can. Then, bend your knee inward toward your abdomen. Stretch out the leg again, returning it to its original position.<ref name="rf3" />

#*Do as many repetitions as you can in 30 seconds. Then, roll over and repeat the process on the opposite side.<ref name="rf3" />

#Try reverse crunches. A reverse crunch is a somewhat more extensive exercise, but also a great way to work your legs and core. To begin, lie on your back. Stretch your arms along your sides, palms facing downward. Press your feet together, but bend your knees away from each other. You should form a kind of diamond-like shape with your legs.<ref name="rf3" />

#*Bring your feet up and hold them over your hips.<ref name="rf3" />

#*Lift your hips off the bed while moving your feet towards the ceiling. Then, bring your hips back to the bed while keeping your feet up.<ref name="rf3" />

#*Repeat for as many sets as you can in 30 seconds.<ref name="rf3" />

#Do jack splits. A jack split is kind of like a basic crunch, but slightly more elaborate. To start, interlock your thumbs and raise your hands over your head. Stretch your legs outward as well, keeping your feet together.<ref name="rf3" />

#*Lift your arms and legs off the bed, raising them towards the ceiling. As you lift your legs, move them apart to form a "V." Lift your upper body off the bed as well.<ref name="rf3" />

#*Return to the starting position. Repeat as many times as you can in 30 seconds.<ref name="rf3" />

#Attempt scissor legs. Scissor legs is an intensive exercise that works the legs and core. To start, lie on your back with your hands near your hips. Keep your palms face down. Point your toes forward and bring your feet into the air, forming a 90 degree angle with your body.<ref name="rf3" />

#*Lower your right leg down towards the bed. Then, bring it back up to the starting position. Then, repeat with your other leg.<ref name="rf3" />

#*Do as many repetitions as you can in 30 seconds.<ref name="rf3" />

#Do around the world leg lifts. Around the world leg lifts are a great way to engage your full body. To start, get on your hands and knees. Keep your shoulders high and toes tucked under, pointing towards the bed.<ref name="rf3" />

#*Lift your right knee out to the side while keeping your ankle level to your knee. Then, swing your knee forward and tap it with your right hand.<ref name="rf3" />

#*From here, move your knee backward. Keep swinging until your your left ankle passes over your right leg on the bed. While doing this, reach your right arm back and tap your left heel.<ref name="rf3" />

#*Repeat on the other side. Do as many repetitions as you can in 30 seconds.<ref name="rf3" />

#Do a bridge. If you have a headboard on your bed, a bridge can be a fun exercise to do that engages your whole body. To start, lie on your back, legs facing the headboard, while keeping your arms at your side. Relax your spine.<ref name="rf4">http://www.elle.com/beauty/health-fitness/how-to/a27390/how-to-work-out-without-getting-out-of-bed/</ref>

#*Bend your knees and place your feet flat on the headboard. You should form a kind of 90 degree angle with your legs.<ref name="rf4" />

#*Breathe in and out deeply. When you exhale, lift your bottom off the bed while sucking your stomach inward. Lift yourself as high as you can and then exhale.<ref name="rf4" />

#*Exhale again, rolling back down to the original position. Repeat 10 times.<ref name="rf4" />

#Try toe taps. Toe taps are another fun exercise you can do from bed. To start, lie on your back towards the foot of your bed. Hold your legs up, bent at the knees. You're kind of making a 90 degree ankle with your legs.<ref name="rf4" />

#*As you exhale, bring one leg down over the bed. At the same time, suck your abdomen in tightly.<ref name="rf4" />

#*Pull your leg back up as you inhale. Repeat with the other side. Do 10 repetitions.<ref name="rf4" />

#Work the chest. Lie down on the edge of your bed with your head and chest pointing inward. Bend your knees slightly and stretch your arms in front of you.<ref name="rf4" />

#*Lift your top arm up, pulling it outward. Twist your spine as you go, extending your arm so it's hanging over the edge of your bed.<ref name="rf4" />

#*Slowly move your arm back in to the original position. Repeat once. Then, switch sides and do two repetitions on the other side.<ref name="rf4" />