Exercise without leaving your bed

A common excuse for lazy people is the lack of willpower to get out of bed in the morning to work out. But even for them there’s hope, as there are exercises that can be done right in your comfort zone!

Gisel Harrow, personal trainer at Gymkhana, said the bed is a nice cushioned surface which can be used for multiple purposes other than sleep.

Below she shares a few exercises that can be done in the bed.

1. Glute kicks

Get on your hands and knees with your back parallel to the bed. In a controlled motion, thrust one of your feet backwards as though you were kicking like a horse. However, flex your buttocks for a one-count when your leg is fully extended behind you. Do the same to the opposite leg.

2. Squats

Considering your bed is firm, squats may be done. According to Harrow, squats target your glutes, hamstrings and core muscles. This exercise also improves mobility, flexibility, balance, works out your core, and strengthens your stabiliser muscles and the surrounding connective tissues and ligaments. It also targets your butt as well as other muscles in your body.

3. Sit-ups

The abdominal sit-up is a movement commonly performed to strengthen the abdominal muscles. This exercise has a fuller range of motion than the abdominal crunch which allows you to work all of the muscles in the midsection.

4. Planks

Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the bed. Position your elbows directly underneath your shoulders and look straight toward the bedhead. Your body should form a perfectly straight line from the crown of your head to your heels. Your feet should be together with only the toes touching the floor. “Hold this for 30 seconds to one minute,” Harrow said.

5. Push-ups

This is a great all-encompassing exercise that hits not only your arms and chest but also helps to work your core muscles.

Harrow added that except for the plank, each exercise can be done with three sets of 15 to 20 repetitions.