Not motivated enough to get out of bed in the morning for some exercise? Despite our best intentions, a lot of us really don’t love rolling out of bed to start our day with a workout. Good news! We can skip the part about rolling out of bed and do a few exercises before even getting up. Doing so will rev up the metabolism, sharpen mental focus, and even promote better sleep the next night. Give these exercises a shot.
Exercising from bed before getting up and eating has many health benefits. These include building muscle, lowering blood pressure, and improving sleep. Leg lifts, crunches and planks are great exercises to start with. Here’s what you need to do to get started.
Get the Best of Both Worlds — Stay in Bed and Exercise too!
Simple Leg Lifts
Leg lifts activate the muscles of your upper legs, hips and buttocks. Lay on your back and put your arms out straight at your sides and your legs straight out, knees locked. Lift one leg until it is perpendicular to the bed, forming a right angle with your foot aimed at the ceiling. Slowly lower your leg back down to the bed, keeping your knees straight. The slow lowering offers resistance you should feel in your legs and your core. Alternate legs until you’ve done 2 sets of 10 on each side.
For a good workout of your glutes, roll over and repeat this exercise from your stomach, lifting your legs as high as you can without putting unnecessary stress on your back.
Abdominal crunches are great for working your core and a mattress offers cushioned support while you’re doing them. You can even change up the standard crunch by adding a twist. You can do this by crunching your elbow to your opposite knee, with your feet on the ground; or by lifting your opposite knee up to meet your elbow half way (right knee to left elbow and vice versa). Alternate sides on each crunch for a well-rounded routine.
Planks are more challenging than you might think! To do them safely and effectively in bed, be sure your elbows and forearms are flat and in a stable position under your shoulders. Only then should you raise your hips and torso off the bed to make a line from head to toe. Start by holding your planks for 20 seconds at a time, resting for a minute before doing another repetition. Aim for three repetitions. Don’t worry if you can’t hold the plank that long. Do what you can and try to increase the length each day until you build up your strength.
Getting fit before getting out of bed seems like a lazy way out, but don’t let the platform fool you. These are serious exercises. Once you’ve established a morning routine, you may just find yourself ready to roll out of bed and add some cardio or additional strength training to your routine.
Not used to exercising or have concerns about your current condition? Consult a healthcare professional or personal trainer before starting a new workout routine. They’ll be able to guide you as to what is safe and help you work within your personal limitations.
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