11 Exercises You Can Do Before You Even Get Out of Bed

 

Did you know that exercise can be classified as self-care?

Besides drinking water, exercise may be one of the best things you can do for your body. Not only can it help you lose and control your weight, it can improve your sleep, self-esteem, and mood.

But, regardless of how many ways exercise benefits us, it can be hard to actually get out of bed sometimes and put forth the effort to exercise. 

That is precisely why I have made a list of exercises you can do before you even get out of the bed!   

You’re welcome!

Always remember something is better than nothing AND small steps lead to big steps!

EXERCISES (step-by-step)

Leg lifts:

Step 1: Lay down flat on your back. Place your hands, palms down, under your butt for support.

Step 2: Lift both legs together, keeping them straight, towards the ceiling. Stop when your legs form a 90 degree angle to your body. Bring your legs back down towards the bed, but don’t let them touch the bed. Repeat for the total amount of desired repetitions.

Scissor kicks:

Step 1: Lay down flat on your back. Place your hands, palms down, under your butt for support.

Step 2: Keep both legs straight as you lift your right leg towards the ceiling. Stop when your right leg forms a 90 degree angle to your body. At the same time as you slowly lower your right leg back down towards the bed, raise your left leg to form a 90 degree angle to your body. Don’t let either leg touch the bed as it gets lowered back down. Repeat for the total amount of desired repetitions.

Crunches:

Step 1: Lay down on your back. Knees bent, feet flat on the bed. Place your hands behind the base of your neck (for support only).

Step 2: Using your core (ab) muscles, bring your chest towards your knees, stopping halfway for a crunch and not a full sit up.

Step 3: Lower yourself back down to the bed to start position and repeat for the desired amount of reps.

Advanced: straighten your legs out in front of you and hold them up just above the bed.

Reverse Crunches:

Step 1: Lay down on your back. Knees bent, feet flat on the bed. Your arms should be down at your sides, palms of your hands facing down.

Step 2: Using your core (ab) muscles, bring your knees towards your face. As your knees get closer to your face, push your feet up towards the ceiling, raising your hips up off the bed. Think of the ceiling being right above you and you want to use your feet to push it away from you.

Step 3: Slowly lower your hips back on the bed, then slowly lower your legs back down. Don’t let your feet touch the bed. Repeat for the desired amount of reps.

Bicycles:

Step 1: Lay down on your back. Knees bent, feet flat on the bed. Place your hands behind the base of your neck (for support only).

Step 2: Using your core (ab) muscles, bring your left elbow towards your right knee, while straightening out your left leg and holding it just above the bed.

Step 3: Switch and bring your right elbow towards your left knee, while straightening out your right leg and holding it just above the bed. Repeat for the desired amount of reps.

Bridge:

Step 1: Lay down (face up) with your back straight, knees bent, legs hip width apart, and your feet flat on the bed. Your arms should be down at your sides, palms of your hands facing down.

Step 2: Pushing your heels into the bed, raise your hips up, bringing your chest to your chin. Keep your shoulders on the bed.

Step 3: Hold for 5 seconds, then return to the starting position and repeat for the total amount of desired repetitions.

Advanced: Hold one leg out straight while doing the same motion OR place feet flat against the headboard or wall with knees bent.

Plank:

Step 1: Lay down (stomach down) on the bed. Raise your body up by coming onto your toes and forearms (bend your elbows). Your stomach should no longer be touching the bed, your butt should be down, back straight, head in alignment with your spine.

Step 2: Hold this position for the total amount of desired time.

Modification: Also, bend at the knees and keep your knees on the bed. (So knees, toes, and elbows are supporting your body weight).

Advanced: Straighten arms instead of supporting yourself with bent elbows. You can also lift one leg – keeping it straight- and hold above the bed

Push Ups:

Step 1: Place your palms face down on the bed, elbows straight. Legs should be straight, heels up with only your toes on the bed. Body is up off the bed.

Step 2: Slowly lower your body towards the bed by bending at the elbows.

Step 3: Stop when your body is just above the bed, then return to the up position. Repeat for the total amount of desired repetitions.

Modification: Keep your knees bent.

Advanced: Lift one leg – keeping it straight- and hold above the bed

Side lying leg lifts: 

Step 1: Lay down on your right side. Use your right elbow to prop yourself up and use your left arm for support by placing your left palm face down in front of you. Keep your legs and feet together. Knees can be slightly bent if you choose.

Step 2: Keeping your abs tight, slowly raise your left leg to the ceiling. Left leg should be straight or slightly bent.

Step 3: Lower the left leg back on top of the right leg. Repeat for the total amount of desired repetitions then lay down on your left side and repeat.

Inner thigh leg lifts:

Step 1: Lay down on your right side. Use your right elbow to prop yourself up and use your left arm for support by placing your left palm face down in front of you. Bend your left leg and place your left foot flat on the bed just in front of your right knee. Keep your right leg straight.

Step 2: Raise your right leg towards the ceiling as far as you can go without moving your body backwards. Stay as forward facing as possible.

Step 3: Bring your right leg back down, repeat for the total amount of desired repetitions, then switch to the other side.

Mountain climbers:

Step 1: Place your palms face down on the bed, elbows straight. Legs should be straight, heels up with only your toes on the bed. Body is up off the bed (the position should mimic a traditional push up start position)

Step 2: One at a time, at a brisk pace, slide one leg in towards your chest, bending at the knee. Envision the bed is a mountain and you are climbing it so your feet would provide the traction to climb.

Step 3: Continue alternating legs at a brisk pace. Repeat for the total amount of desired repetitions.

What do you try to accomplish before getting out of bed?