Sometimes you don’t have the time or desire to put on your sneakers and walk out the door. When you want to watch Netflix with a cup of tea and some cookies, remember that you can kill two birds with one stone by turning your bed into a mini-gym.
Straight leg raises
Lie flat on your back with your arms at your sides and legs straight. Lift both of your legs up to a 90-degree angle, then slowly lower it down. Do 2 sets of 10 reps.
Marching hip raises
Lie on your back, knees bent, and heels under your buttocks. Raise your hips to form a straight line from your knees to your shoulders. Then, as you lift your bent foot up and over your hip, squeeze your buttocks and engage your core. Replace the foot and do the same thing on the other side.
Kneeling roundhouse kick
Stand on all fours, wrists under your shoulders, and knees hip-width apart. Lift your leg up and out to the side until it’s on the same level as your hip. Kick your foot out to the side and slowly place it back down. Do the same thing on the other side.
Forearm plank
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, engage your abs, and return to the initial position. You can repeat it quickly or hold each position for 10 seconds.
Roll-ups
Lie on your back, stretching your arms above your head. Inhale and slowly lift and bend your body into a 90-degree angle. Then slowly come back down. Do 3-5 sets of 15 reps.
Half cobra push-up
Lie down on your stomach with your arms bent at your sides. Push yourself up until your lower abdomen is slightly above the bed. Return to the initial position. Repeat 15 times.
Laying spinal twist
Lie down on your back, legs straight. Spread your arms out and press them into the bed for support. Raise one leg toward the ceiling and lower it across the body to the opposite side’s floor. Hold the position, then raise the leg back to the center and lower it down.
Rep the process on the other side.
Frog bend
Lie on your back and extend your legs over your hips. Flex your feet, keep your heels together, and turn out your toes. Bend your knees and straighten them back, controlling the movement with your inner thighs. Do 3 sets of 10 reps.
Side-lying double leg lifts
Lie on one side, extend your bottom arm for support, and stack your feet. Squeeze your inner thighs and legs together and slowly lift them. Hold for 1-2 seconds, then lower your legs down without touching the bed. Do 2 sets of 15 reps on each side.
Inner-thigh circles
Lie on one side and use your bottom arm to support your head. Bend your top leg and place it firmly on the bed. Point the bottom foot and lift the leg up. Draw several circles with the lifted leg. Repeat the same thing on the other side.
