A Workout You Can Do Without Even Having to Leave Your Bed
Curling up under the covers on your phone, scrolling through your Facebook or Instagram feed is totally good and sometimes necessary. But just think how strong and energized you'd feel if you took five minutes from commnenting on your BFF's new outfit to do a quick workout. Don't worry, you won't have to go far — or even put on a sports bra — because all six of these moves use your bed as a prop. By the end you'll feel your legs, butt, arms, and abs burning. Then you can go back to uploading 12 different pictures of your cat sleeping.
Box Toe Touches
- Stand in front of your bed and get the heart pumping and the muslces warmed up with this cardio move.
- Lightly tap your left toes to the bed frame or the mattress, then jump to switch feet, bringing the right toes up.
- Continue alternating feet for 30 to 60 seconds.
- Position your hands shoulder-width apart on the edge of the mattress.
- Slide your butt off the bed with your legs extended out in front of you.
- Straighten your arms, keeping a little bend in your elbows to maintain tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your tush toward the floor until your elbows are each at about a 90-degree angle. Be sure to keep your back close to the bed.
- Straighten your elbows, returning to the starting position. This completes one rep.
- Complete three sets of 15 to 20 reps.
Elevated Split Squat
- Begin by placing the top of your right foot on the bed, with your left leg straight.
- Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Straighten your left leg and rise back up to the starting position.
- Complete three sets of 10 to15 reps on each leg.
- Start in a plank position with your hands on the mattress.
- Pull your abs in and squeeze your glutes to stabilize your core. Inhale and bend your elbows to lower your head toward the bed; exhale, pulling your navel to the spine, and straighten your arms, returning to plank.
- Too easy? Flip your body around so your feet are on the mattress and do push-ups this way.
- Complete three sets of 10 to 15 reps (do fewer reps if your legs are elevated).
Plank Leg Lifts
- Come into a plank position with your feet resting on the edge of the bed.
- Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilized.
- Lift your right leg into the air, then slowly lower it back toward the bed, but don't let it touch. This counts as one repetition. Keep your pelvis level throughout your reps.
- Complete three sets of 10 to 15 reps with the right leg, and then repeat with the left.
Double Leg Lifts
- Lay your back and butt on the bed with your legs extended straight up toward the ceiling. Place your hands underneath the back of your head.
- Pressing your lower back into the mattress, slowly lower both legs down toward the floor, then slowly raise them back up. If this is too difficult, lower them as much as you can, or lower one leg at a time.
- Complete three sets of 10 to 15 reps.