Simple Bed-Based Exercises for a Quick Workout

Simple Bed-Based Exercises for a Quick Workout

Disclaimer: Before starting any new workout routine, it’s always a good idea to consult with a healthcare professional, especially if you have any underlying health conditions.¹

Here are some simple exercises you can do right in your bed:

Warm-up

• Leg Circles: Lie on your back, lift one leg, and make slow, controlled circles in both directions.
• Knee to Chest: Pull one knee towards your chest, hold for a few seconds, then release. Repeat with the other leg.
• Pelvic Tilt: Flatten your lower back against the mattress, then arch it slightly. Repeat.

Workout

• Bridge: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the floor until your body forms a straight line from² your shoulders to your knees.
• Leg Raises: Lie on your back with legs extended. Lift both legs a few inches off the floor, hold, then lower.
• Scissor Kicks: Lie on your back with legs extended. Lift both legs a few inches off the floor and alternate bringing one leg down towards the bed while keeping the other lifted.
• Arm Circles: Lie on your back with arms extended to the sides. Make small circles with your arms, gradually increasing the size of the circles.
• Push-ups (Modified): Lie on your back with knees bent and feet flat on the floor. Push up with your arms, lifting your upper body off the bed.

Cool-down

• Child’s Pose: Kneel on the bed, sit back on your heels, and fold forward, resting your forehead on the bed.
• Legs Up the Wall: Lie on your back with your legs up against the wall, forming a 90-degree angle at your hips.

Remember, consistency is key. Even a few minutes of exercise each day can make a significant difference in your overall health and well-being.