Buzz
These days, there are plenty of reasons to stay tucked in bed. With temperatures dropping and COVID cases on the rise again, you might want to stay under the covers while still incorporating some movement into your day. We’ve compiled a list of exercises you can do without even leaving your bed.
For those in good health, these bed exercises can serve as a “better-than-nothing” workout. However, they are particularly beneficial if you need to stay in bed due to recovery from an illness. In such cases, you might also consider physiotherapy exercises, like those found in this NHS worksheet.
As noted by Mytour Senior Health Editor Beth Skwarecki, there are some caveats: Not all exercises may work well in bed. For example, unless your mattress is extremely firm, a glute bridge might cause neck discomfort. On the other hand, exercises like leg raises should feel similar to doing them on a yoga mat. If any exercise causes pain or discomfort, stop immediately.
Leg lifts
If your mattress provides a stable enough surface, many classic lower-ab exercises are ideal for an in-bed workout. The leg lift is one such classic. Here’s how to do it:
Lie flat on your back with your arms at your sides and legs extended. Slowly raise your legs, keeping them as straight as possible, until they point toward the ceiling or as close as you can get. Ensure your toes are pointed.
To simplify the movement, you can bend your knees or lift one leg at a time. Check out the video above to see how this exercise looks when performed in bed.
Side leg raises
While the gluteus maximus gets most of the attention, its lesser-known counterpart, the gluteus medius, located near your hip, plays a crucial role. Lateral leg lifts target this muscle by moving your leg away from your body’s midline.
Here are some tips: Avoid lifting your leg too high, and lower it if you feel excessive pressure on your lower back. Engaging your core throughout the exercise can help alleviate this pressure.
Hip thrust
Starting my day without activating my glutes is unthinkable. Throughout the day, I rely on the glute bridge to counteract the effects of prolonged sitting. Many also find it helpful for easing back pain.
Form tips: As you lift your hips, keep your core tight and avoid arching your lower back. The focus should be on your glutes; if your hamstrings are doing most of the work, adjust by moving your feet closer to your glutes.
There are numerous variations to explore, such as the single-leg bridge, using a resistance band, or attempting the butterfly bridge described in the next section.
Butterfly bridge
Also referred to as the Frog Bridge, this exercise, whether you prefer frogs or butterflies, ensures your glutes are fully engaged. Unlike the standard bridge, this variation also activates your inner thigh muscles.
To perform this, place the soles of your feet together (or facing each other) and let your knees fall outward, similar to a butterfly stretch. Then, bring your knees together as you lift into the bridge position.
Another variation involves starting in the classic glute bridge position, lifting your hips, and then moving your knees outward and inward like a butterfly’s wings, as demonstrated in this video.
Reclined pigeon pose
After engaging your glutes with various bridge exercises, it’s time to stretch them out. Known as the dead pigeon, eye of the needle, or threading the needle, this pose stretches your hamstrings, quads, and opens your hips.
If you struggle to keep your back flat during the reclined pigeon pose, try placing a rolled blanket under your hips. Additionally, keep your head flat on the floor by tucking your chin. For a deeper stretch, pull your knees closer to your chest.
Reverse crunches
The reverse crunch provides similar benefits to the traditional crunch but is gentler on your neck and spine. During this exercise, your hips and lower back should lift, while the rest of your back remains flat on the mattress.
As with most ab exercises, the key is to move slowly and with control. Avoid relying on momentum; instead, focus on engaging your core throughout the movement.
Bicycle crunch
The bicycle crunch reigns supreme among ab exercises for good reason—it outperforms the traditional sit-up by targeting your upper abs, lower abs, and obliques simultaneously.
You might consider yourself a bicycle crunch expert, whether from childhood gym classes or adult workouts. However, double-check your form to avoid common errors like pulling on your neck or rushing through the motion. Focus on slowing down to engage your abs and control the movement. To increase difficulty, slow the pace further and hold the crunch position longer.
Supine twist
A favorite in yoga cool-downs, the supine twist offers a satisfying stretch that feels like wringing out your spine (in the best way possible). Avoid common mistakes like holding your breath or forcing your knee to the floor (or mattress). Instead, maintain steady breathing and avoid overexertion. If you experience back or knee pain, exit the pose gently.
Happy baby stretch
What could be more fitting for a stay-in-bed routine than the “happy baby” pose? To fully enjoy its calming benefits, I find it best practiced at home rather than in a packed yoga studio. While moving into this pose, ensure your shoulders remain flat on the bed. If maintaining this position is challenging, adjust by holding your lower legs instead of your feet.
Plank
Much like a poet capturing the essence of changing seasons, there’s little new to say about the plank that hasn’t already been said. It’s an essential component of any home workout.
Unless you sleep on a hard floor, the softness of your mattress will likely make holding a plank more challenging. However, the added comfort for your forearms is a bonus. After a core-engaging plank, isn’t it nice to collapse back into the coziness of your bed? Now you can.
More on mattresses from G/O Media’s Partner. Mytour is not involved in creating these articles but may receive a commission from purchases through its content:
