Some of us have a love-hate relationship with exercise. We’re well aware of how energetic we feel after a good workout session. But to bring ourselves to emerge from under our comfy quilts and get into workout mode also requires immense will power!
A disgruntled groan escapes our mouth each time in the name of exercise. After all, don’t we heave a sigh of relief when we’re able to release ourself from a particularly trying yoga asana? Exercising is a deal struck between your body and mind – you work on your body consistently, and feel satisfied with the fruit of your efforts.
But just like everything else, our exercises and workout regimes also evolve with time. Now who could have imagined that one can work out from the comfort of their beds? If you’re not a morning person or simply identify as being ‘lazy’, this is excellent news!
You have heard of breakfast in bed, now let’s get you acquainted with workouts in bed! Ready?
*Safety First!*
The exercises to follow below are safe to do in bed. However, do consult your physician before you embark on it, especially in the case of any injuries, health conditions or concerns. Also, it is important that you position yourself at the centre or have enough room on either side so you don’t fall off the bed.
Marching Hip Raises
• Lie on your back with knees bent and feet flat on the bed, heels near the glutes and hands by your side.
• Lift your hips from the bed until the body forms a straight line.
• Without extending your leg, lift your right foot off the bed and bring your knee directly over your right hip.
• Repeat with the other leg, alternate and march away!
Straight Leg Lifts
• This is a great exercise for people who suffer from knee pain. It targets the quadriceps on the front of the thigh.
• Lie on your back with legs straight and toes facing the ceiling.
• Lift one leg to 45 degrees, hold it for a second and lower it back to the bed.
• Repeat and switch sides.
Hip Bridges
• Lie on your bed, bend your knees with feet flat on the bed.
• With the help of your heels, push your hips towards the ceiling, while squeezing your glutes.
• Make bridges while burning some calories.
Bird Dog
• Here’s a strange name for an exercise that helps to build core stability, coordination and activating your glutes.
• Get on all fours with knees placed below your hips on bed and hands lined up under your shoulders.
• Keep your lower back flat and extend one arm and opposite leg at the same time and repeat with the opposite arm and leg.
Dead Bug
• This is done with your knees bent and raised along with your arms in the air like a ‘dead bug.’
• Push your lower back into the bed and raise your glutes.
• Extend your right leg and left arm as you breathe out.
• Switch sides and repeat.