Seven Exercises You Can Do In Bed

exercise in bedFINAL     Bed exercises are a healthy way to help you get in shape, burn calories, tone you up, and transform your body.  They’re convenient for all kinds of reasons.  Perhaps you have neither the time nor the desire to get up extra early to do a morning workout at the gym.  Some bed exercise in the morning can get you perked up and firing on all cylinders to start the day with an advantage.  Done in the evening they can help you get a restful evening of sleep.  They  stimulate the production of the mood-enhancing brain chemical serotonin, leaving you feeling calm and relaxed.  As a result, you will find that you sleep better when you do these exercises at night, and feel invigorated when you do the routine in the morning. Here are a few bed exercises you can do that won’t take more than 10 minutes out of your busy schedule.  They are designed for anyone, but they can be especially helpful for people recovering from an illness or injury and confined to bed and for people who just can’t find time during the day to exercise.

Important:  When you perform these exercises, breathe in slowly while you count to four, hold for a count of one, and then exhale for a count of four.

ARMS-SHOULDER SEESAW
Purpose: Tones and stretches the shoulders and upper back.
What to do: While lying on your back, place your arms at your sides. Slide your right arm and shoulder toward your right foot. Next, raise your right shoulder toward your head, while at the same time sliding your left arm and shoulder toward your left foot. Then raise your left shoulder toward your head, while lowering your right arm and shoulder toward your right foot. Repeat five times on each side, moving your shoulders up and down like a seesaw. 

ELBOW-KNEE PISTON
Purpose: Strengthens your abdominal muscles while increasing your heart rate (improves heart muscle strength and endurance).
What to do: While lying on your back, raise your knees and, using your stomach muscles, lift your upper body toward them. Bend your arms so that your elbows are pointing at your knees. Bring your left elbow toward your right knee, then return to the starting position. Then bring your right elbow toward your left knee, maintaining a continuous pumping motion. Repeat six times.

MARCHING HIP RAISES
Purpose:  Tightens your butt, abs, and thighs.
What to do:  Lie on your back with your knees bent, heels near your butt, and arms along your sides with palms facing down. Press into your heels as you lift your hips up so your body forms a line between your knees and shoulders. Without extending your leg, squeeze your butt as you lift your right foot up off the bed and bring your right knee directly over your right hip. Place your right foot back on the bed and repeat on the left side. That’s one rep. Continue to alternate.

LEG LIFT WITH KNEE IN:
Purpose:  Strengthens your abs, butt, and outer thighs.
Lie on your right side with your right knee bent and foot behind you. Prop your head up with your right hand and place your left hand on your left hip. Point your left toes and extend your left leg to form a straight line with your body. Keeping your hips stacked, lift your left leg straight up toward the ceiling, then bend the knee and bring it in toward your core. Extend the leg back up toward the ceiling, then lower it with control to return to starting position. That’s one rep. Continue for 30 seconds, then repeat on the opposite side.

HIP SIDE TO SIDE
Purpose: Tones and stretches the hips and low back.
What to do: While lying on your back with your hips flat on the bed, rock your hips gently — as far as comfortable — to the right and then to the left. Keep your upper body stable. Repeat five times in each direction.

COBRA
Purpose: Builds upper body strength (important for daily activities such as bathing and cooking).
What to do: Lie on your stomach with your elbows bent and palms flat on the bed next to your shoulders. Fully straighten your arms to lift your upper body so that it curves into a cobra-like position. Hold for a few seconds, then return to the starting position. Repeat three times.

SCISSOR LEGS
Lie on your back with your hands underneath your hips and your palms facing down. Bring both feet straight up into the air and point your toes. Keeping both legs as straight as possible, engage your core as you lower your right leg down toward the bed with control. Without touching down, bring your leg back up to starting position. Then repeat on the opposite side to complete one rep.
Where you’ll feel it: Your lower abs and legs.

Important: If you think any of these exercises may be too strenuous for you, check with your doctor before trying them.

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