10 Easy Exercises You Can Do Without Leaving Your Bed

Lazy people, this is for you!


(SPOT.ph) Feeling pressured to be extra productive now that you have more time spent at home? While it might seem like everyone else but you has already started a new hobby or learned new recipes, know that you shouldn’t feel guilty about your lack of productivity at all. At times like this, it’s important to take care of your mental health, especially if you're working from home. “Mental health is health,” according to a Forbes article. “Maintaining the mental health of people right now is a fundamental priority for maintaining workforce health.”


So instead of beating yourself up for not being as productive as others seem, try practicing self-care. One way you can do this is by making sure you stay fit and healthy—and what if we told you that in order to do this, you wouldn’t even have to leave your bed? 

Also read:
10 Fun No-Equipment Workouts You Can Do at Home
10 Workout Studios Offering Free Online Classes

Check out these easy exercises you can do without having to get up from your bed:

Hip Raise Plank

Start in a regular plank position, forming a straight line with your body while balancing on your forearms and your toes. Lift your hips high towards the ceiling to create an angle with your body, then hold the pose for two seconds before going back to your regular plank position and repeat. This exercise is good for strengthening and stabilizing your core.

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Reverse Crunches

To start with this exercise, lie down flat on your back. Place your hands under your hips and bring your knees towards your head. Then, push your knees upwards towards the ceiling—this means your lower back and your buttocks will be lifted away from your bed as you use your lower abs to control your movement. Then, slowly bring your knees down until your thighs are perpendicular to the bed and repeat the process.  

Arm Circles

Yup, you can tone your arms without getting up from your bed! Just sit up straight and extend your arms until they’re parallel to the bed. Then, move your arms in a circular motion while keeping them straight. Do this for about 10 seconds then do the reverse direction. Do three to five sets for a solid arm workout. You can intensify this exercise by incorporating weights—they can be whatever you find in your room that would be easy to grip, like a bottle of body lotion!


Scissor Legs

Workout your lower abs and your legs with this simple exercise: Lie down flat on your bed and keep your hands underneath your hips with palms facing down. Then, bring both your legs up with toes pointing towards the ceiling, engage your core, and slowly bring your right leg down towards the bed without touching it. Come back to your starting position (both legs up towards the ceiling) and do the same with your other leg, making sure your body is in full control for a good leg and ab workout.

Hip Bridge

Start off this workout by lying flat on your back with your knees bent, feet hip-distance apart, and heels just a few inches away from your butt. Engage your glutes and slowly lift your hips from the bed to form a bridge with your body. Squeeze those butt cheeks tight then lower your hips back towards the bed and repeat.


High Plank With Shoulder Taps

For an intense core workout in bed, get up on all fours and do a high plank (palms flat on your mattress). Make sure your hands are stacked right below your shoulders and feet hip-width apart. While keeping your body as still as possible, lift your right hand, tap it on your left shoulder, and place it back down on the mattress. Do the same with your opposite hand and repeat until you finish a full set (10 to 12 reps). It is important to control your body’s movements (a.k.a. no swaying left and right) to make the most out of this workout.

Butterfly Crunches

To perform this exercise, lie down on your back with your heels pressed together and thighs wide apart. With your arms behind your head, engage your core and slowly crunch up, and come back down with control. Repeat 25 to 30 times (or as many as you can!) for an intense ab workout. 


Donkey Kicks

Prop yourself on all fours with your knees hip-width apart and hands directly below your shoulders. With your core engaged, slowly lift your right leg hinging from your hips and point your foot towards the ceiling, squeezing your glutes so you really feel the burn around your bottoms. Slowly bring your leg back down without touching your bed and repeat 20 times on each leg for four to five sets. Feel free to incorporate resistance bands to really intensify this workout.

Russian Twist

The Russian Twist can strengthen your core, obliques, and your spine. To do this workout, sit up straight on your bed with your legs right in front of you. Slowly lower your torso and lift your legs so that your body forms a V shape. With your core engaged and without moving your legs, begin twisting your body from side to side. Repeat 10 to 12 times and two to three sets. Level up this workout by holding a dumbell or a medicine ball.


Double Leg Circles

While lying flat on your bed, place your hands under your hips, palms facing down. With your legs straight in front of you and feet together, slowly elevate both your legs about 12 inches off your mattress and hold the pose until you feel your abs, glutes, and thighs burning. Then, with your legs and feet still together, proceed to create circular movements clockwise. Repeat eight to 10 times before doing counter-clockwise circles. This workout is good for your lower abs, butt, thighs, and calves.

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