Waking up at 5 am to do a workout is usually a no-go. Most of us hit the snooze button (or maybe even turn the alarm off) and lie in our comfy beds trying to ignore that tiny voice in our head yelling at us for being lazy.
Exercise is important for keeping us physically and mentally fit. A regular workout routine will not only keep us in shape but will also contribute to releasing stress and increase happiness levels. The energy released during exercise also promotes heart health, boosts the metabolism, and controls hormone levels.
More than that, getting proper exercise leaves us feeling energized throughout the day. Therefore, we think it’s always worth squeezing in a workout routine whenever we can. It doesn’t have to be 2 hours; 30 minutes to an hour will even make a difference.
If you’re having an ongoing dilemma between working out in the morning or lying in bed, get ready to win that battle because we’re going to show you how you can work out while staying in bed.
5 Ways to Workout in Bed
Whether you want to work on your abs, glutes, arms, or thighs, you can do all of that lying down. The best part about these exercises is that you can do them in the morning, or even at night while watching your favorite tv show.
1. Dolphin Planks
Start with a high plank on your bed with shoulders stacked above your elbows and wrists. Keep your core tight. Once you have made sure your legs are straight, lift your hips towards the ceiling. Hold this position for 1 – 2 seconds and go back to your starting position. Repeat this movement for 60 seconds.
Works on: Thighs, forearms, and core.
2. Side Plank with Hip Thrusts
Prop your body to one side with feet stacked on top of each other. Let’s assume we are starting on the right side first. Place your right forearm on the bed and keep your whole body straight on the right side. Option to raise your arm high or keep it on your hips. Using your core muscles and arms, lift your hips up high and hold this pose for 1 – 2 seconds. Lower the hips until they are almost to the mattress or touching the mattress and lift again. Continue this exercise for 30 seconds, then switch sides to the left. Repeat for 30 seconds.
Works on: Triceps, thighs, and core.
3. Hip Thrusts
This exercise requires you to lie on your back the whole time. Once on your back, place your arms flat against your hips, palms facing up or down and bend your knees. Raise your hips towards the ceiling and bring them back down again. Continue this movement for 45 seconds. If you want to use weights, place your hands with the weights on your hips when performing the hip thrusts. Option to extend each leg with every thrust.
Works on: Glutes and ankle stability.
4. Forearm Plank with Leg Taps
You are going to want to use the whole bed for this. Get into a forearm plank position with your core tight and your legs straight. Once you are ready, extend the left leg out and tap the bed. Bring the left leg back to its original position and repeat this movement with the right leg. Perform this exercise for 45 seconds.
Works on: Strengthening core.
5. Russian Twists
Start by sitting up straight on your bed with your knees bent. Option to lift your heels to hover over your bed. Using a dumbbell or any workout-approved object, start at the center and twist only your upper body to the left side. Pause for 1 – 2 seconds and move back to the center, followed by the right side. Continue the exercise for 45 seconds.
Works on: Lower back muscles, core, and thighs.
Listen to Your Body
When doing these exercises, keep in mind that you are on your bed and not on the floor or at the gym. It’s okay to challenge yourself, but make sure you listen to your body during your workouts.
Now that you know you can work out in bed, you don’t have to feel guilty about eating that burrito for lunch.