10 exercises you can do in bed during holidays
Now, when Christmas holidays are here, it’s so easy to relax and forget about your healthy lifestyle you’ve lived this whole year. You allow yourself to eat more than you should and you don’t work out. If you don’t want to lose your shape during these holidays, but are not ready to go to the gym in the ordinary course, these simple exercises you can do in bed.
1. Hip bridge
Lie on your back and place your feet on the bed hip width apart with your knees bent. Lift your tailbone until your upper body makes a straight line from shoulder, to hip, to knee. Hold this move for 30 seconds, or as long as you can, with your tailbone lifted and your glutes engaged. Lower and then repeat for 3 reps. Breathe and engage your abs the whole time while performing the exercise.For an added benefit, place a pillow between your knees. Squeezing it the whole time during this exercise helps tone your inner thighs, too.
2. Leg lifts: part one
Lay flat on your back, your arms at your sides, your legs straight. Then lift the right leg until it form a 90-degree angle together with your hip. Slowly lower the leg down to the bed. Repeat with the left leg. Exhale as you lift. Do 2 sets of 10 reps per leg.
3. Leg lifts: part two
Flip onto your stomach and lift your legs as in the previous exercise. This exercise is very effective for your buttocks, but be careful doing this if you have any kind of back injury,it can be hard on your spine.
This is a great exercise to get a lot of the muscles in your body engaged all at once. Your core, quads, chest, and back all fire up and get stronger.Get into push-up position on your mattress, balancing on your forearms. With your weight on your forearms and toes, align your elbows under your shoulders. Lift your body so it makes a straight line from your head to your heels. Hold this position for 30 seconds and then rest for 20 seconds. Do3 reps. If you want to add some challenge, gently step one foot at a time out to the side and back in, alternating each time.
This exercise is extremely effective for adding strength to your core, arms and mid-section. Place your knees or toes and your hands on the bed, your arms should be fully extended and keep your backstraight. Then lower your chest to the bed, and return to starting position. Perform as many reps as you can.
6. Tic taps
Do this exercise just right after your push-ups. From the push up, take your right hand and tap in front of your left elbow. After you make contact with your elbow, quickly retract the hand to the original position and make the same with the opposite hand. Continue tapping back and forth with each for as long as possible.
7. Downward dog to plank
A big benefit of doing this exercise on your bed is the cushioning your wrists get from your mattress. It can remove any strain you might feel in your wrists when doing them on the floor. Start in high plank with your hands and wrists stacked directly under your shoulders, your body in one straight line.Keep both hands and feet on the ground, shift back into downward dog so your butt is in the air and your heels are closer to the bed. Then shift forward into high plank. Shifting forward and backward between these poses increases hamstring flexibility and tones your shoulders. Do 15 reps.
7. Table tops
Sit on the bed with your legs extended in front of you and your arms resting at your sides. Bend your knees and place your feet flat on the bed. Your hands and feet should be flat on the bed pointing in opposite directions from each other. In a smooth action, press firmly into your hands and feet. Straighten your elbows, and lift your hips up toward the ceiling – you should form a straight line with your torso and thighs, making your body appear like a table. Hold the position and squeeze your glutes. Go back to the original position and repeat.
8. Bench presses
For this exercise you don’t need a bar, just use some hand weights. If you don’t have any, small water bottles will do the job.
9. Sit ups and crunches
You can do sits ups and crunches easily on your own mattress (as long as you don’t have a water bed, or course). You can add a bicycle move to your sit ups, if you want to add some challenge. To do this, lift as you would do for a normal crunch, then twist your body gently to one side. While doing this, extend the opposite leg to the direction your turning. Repeat this movement while alternating between sides.
In order to prevent injury, makesure to do your stretches after the exercises.