We’ve all had those days when getting to the gym is just too much of an effort. Lying in bed seems like a much better option, but we don’t like feeling guilty afterwards. Luckily, there are exercises you can do lying down, so on those days when you just can’t get up, you can do something to get your blood flowing.
1. The Cobra Stretch
This yoga pose stretches your ab, chest, and neck muscles. Lie on your stomach and place your arms in front of you. With your legs and pelvis anchored, slowly move your hands toward your chest. Your torso will begin to rise; keep your elbows slightly bent. When you feel a stretch in your abs, relax your shoulders and stretch your neck up. Hold for thirty seconds.
Planks are great for your core, forearms, and legs. Perform this exercise by getting into a push-up position on your bed. Put your weight on your forearms (instead of your hands) and toes. Lift yourself so your body makes a straight line from your head to heels. Hold for twenty seconds. Rest. Repeat three times.
3. Jack Splits
For a good ab and quad workout, do several reps of the jack split. This exercise starts out with you lying on your back with your arms and legs stretched out. Keep your feet together. Using your core, lift your arms and legs up, keeping them locked. Breathe out as you lift your legs up and out in a V-shape (the split). Lift your upper body up at the same time, and thrust your arms between your legs. Return to the starting position.
4. Butterfly Stretch
End with a stretch that targets your hips and lower back. Sit with both of your knees bent, so the bottoms of your feet are touching each other. Moving slowly, lean forward with your hands on the bed in front of your feet, so you feel a gentle stretch in your inner thighs and lower back. Hold for 30 seconds.