4 Exercises You Can Do Without Even Getting Out of Bed

a man raising his arms in bed

A man stretching in bed | Source: iStock

Looking for the ultimate no-excuses workout? Then this article is for you. If you find yourself dreading the idea of leaving bed a second earlier than you have to or find your fitness goals constantly thwarted by a lack of motivation, then you’re one of the millions of people who’s fallen victim to the mind’s many tricks. Your mind is an amazing, complicated thing, but it also has a habit of trying to convince you why that morning run isn’t so important or that it won’t be a big deal if you skip yet another day at the gym. The mind loves comfort, so if you’ve conditioned it to expect couch time, TV, and junk food at the end of the day, its going to react poorly when you decide to hit the gym and eat carrot sticks.

If you’re stuck in a slump and find it nearly impossible to commit to a fitness routine, then these easy, bed-based exercises will become your new best friend. Whether you’ve lost all motivation or are just looking for a low-impact way to stretch and strengthen the body, then look no further than these 4 easy exercises you can do from the comfort of bed.

1. Marching hip raises

a man doing hip raises

Hip raise | Source: iStock

If you’re in the market for a tighter tush, better abs, and toned thighs, this bed exercise is a great place to start. Lie on your back with your knees bent and your heels near your butt. Place your arms along your sides with the palms facing down. Press into your heels as you lift your hips toward the ceiling. Then, squeeze your glutes and lift your right foot off the bed so your right knee is directly over your right hip. Slowly lower down and repeat on the other side to complete one rep.

2. Leg spinners

You’ve probably tried a variation of this exercise at the gym or in your home bodyweight workouts, but this effective abdominal exercise can easily be done from the comfort of your own bed. Lay flat on your back with your arms at your sides. Straighten your legs, squeeze them together, and lift them off the bed until they are at a 45-degree angle with the bed. Then with your feet together draw basketballs in the air. Complete about 20 reps clockwise and then another 20 reps in the other direction before lowering both legs onto the bed.

3. Supine twist

twisting the spine, stretching

Supine twist | Source: iStock

This bed-friendly exercise is perfect for people who have back issues as it will release and activate the spine. While lying on your back, stretch both arms out so you form a T shape. Then, hug both knees into your chest and slowly lower both bent knees to the right so your right knee rests on the bed with the left knee on top of it. Look to the left to experience the full extent of this stretch. When you’re ready, bring both knees back up to center and then let them fall to the left while you gaze to the right.

4. Side kick

You may feel like a diva during this exercise, but the impact it will have on your body is well worth it. The bed-based side kick works out your legs, core, butt, hips, and thighs through one easy move. Start by lying on your right side and rest your head on your right arm. Make sure your body is straight before kicking your top leg up into the air so your toes point toward the ceiling. Then slowly bring it down so it almost touches your bottom leg. This is one rep on one side. While performing this exercise engage your stomach to keep your body strong and straight.

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