Body-Strengthening Exercises You Can Do While Lying in Bed


You may not always have the time or desire to put on your sneakers and walk out the door. Remember that you can kill two birds with one stone by turning your bed into a tiny gym when you’re watching Netflix with a cup of tea and cookies.

With these ten exercises, Silvi Fort invites you to rock and roll in your bed.

Leg lifts with straight legs

Lie down flat on your back, arms at your sides and legs straight. Raise both legs to a 90-degree angle and then slowly descend them. Perform two sets of ten reps.

Hip lifts while marching

On your back, bend your knees and place your heels beneath your buttocks. Raise your hips so that your knees and shoulders make a straight line. Then, when you lift your bent foot up and over your hip, pinch your butt and engage your core. Return the foot to its original position and repeat on the opposite side.

Roundhouse kick from a kneeling position

Stand on your hands and knees with your wrists under your shoulders and your legs hip-width apart. Raise your leg up and out to the side until it is level with your hip. Kick your foot out to the side and slowly return it to its original position. Carry out the same procedure on the other side.

Plank with forearms

Place your forearms under your shoulders, palms down. Position your legs as wide as your hips and make sure your body forms a straight line. Then slowly lift your core up, engaging your abs, and return to the initial position. You can repeat it quickly or hold each position for 10 seconds.

Roll-ups

Stretch your arms above your head while lying on your back. Slowly lift and bend your body into a 90-degree angle while inhaling. Then gradually lower yourself. Perform 3 to 5 sets of 15 reps.

Push-ups in the shape of a half-cobra

Lie flat on your stomach, arms at your sides. Raise yourself till your lower abdomen is just over the bed’s surface. Return to your starting position. Rep 15 times more.

Laying down a spine twist

Lie down on your back with your legs straight out in front of you. For further support, spread your arms out and press them into the bed. Raise your leg toward the ceiling and then lower it across your body to the opposite side. Hold the position, then return the leg to the center and lower it down.

On the other side, do the same thing.

Bending frog

Extend your legs over your hips while laying on your back. Turn out your toes and flex your feet while keeping your heels together. Control the action with your inner thighs as you bend and straighten your knees. Three sets of ten reps are recommended.

Double leg raises with a side-lying position

Lie on one side with your bottom arm extended for support and your feet stacked. Slowly elevate your inner thighs and legs by squeezing them together. Hold for 1-2 seconds before lowering your legs to the bed without touching it. On each side, do two sets of 15 reps.

Circular movements in the inner thighs

Lie on one side and support your head with your bottom arm. Bend your top leg and firmly plant it on the bed. Lift the leg up by pointing the bottom foot. With the elevated leg, draw many circles. On the other side, do the same thing.

Do you believe bed workouts are beneficial? Are there any additional workouts that you know of?