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Stay Fit Without Getting Out Of Bed: 5 Easy Exercises To Do In Bed

Blog written by VYBE.

Physical activity has many benefits regardless of age, such as boosting your overall mood, maintaining mobility, and reducing body fat. Luckily, you don't have to leave your bed to do certain workouts. 

Exercise has always been associated with moving about for maximum results. However, the idea of working out either through running, jumping, or swimming has made most people dread the activity. In addition, some people have limited movement due to physical disability, laziness, or situations like pregnancy or a short-term ailment. 

The good news is that you can exercise from the comfort of your warm covers using post-exercise equipment like VYBE V2 Percussion massager. The equipment helps you relax your tense muscles after the workouts.

We will go through some of the best lazy exercises you can do while in bed and still achieve your fitness goals. 

Is It Okay To Workout From Bed?

Working out from your bed requires more willpower than exercising out of your bed. The reason is that you are working against your mind, as your mind associates the bed with relaxation. As a result, both your body and mind are in a relaxed state, making the performance more challenging.

That said, our bodies have a built-in need for effort and energy. So, any exercise, even 30-minute bed exercises, is better for your body and mind than resting, which your body also requires.

In a nut-shell, bed exercises are okay if the bed surface does not pose any danger. The last thing you want is an injury in your quest for fitness. 

A report from the Center for Disease Control Prevention (CDC) shows that 25% of seniors fall from their bed each year, causing severe or fatal injuries. In addition, falling once increases the chances of a second incident by 50%. 

If you're planning to do bed exercises, consider factors such as:

  • Your age
  • The height of the bed
  • Your daily schedule
  • Overall health
  • Safety of your bed environment to ensure that exercising from your bed is a practical alternative

Why Workout in Bed?

Reasons for choosing bed workouts vary depending on situation and personal preference. For instance, bed exercises are more suitable for people in hospitals or prison cells or those experiencing severe back pain or other conditions that limit body movements. 

Below are some groups of people where bed exercises could be ideal for maintaining good health:

1. Expectant Mothers

Nurturing a baby is not an easy feat. Women's Health reported that 10% of pregnant women who have multiple babies or have experienced pregnancy-related complications are advised to have complete bed rest.

However, the recommended bed rest can turn out to be a tiresome ordeal. In this case, you can engage in some non-strenuous activities to increase your overall blood flow to ensure you remain physically active.

2. Parents

Being a parent can disrupt your exercise schedule. Luckily, you can take a few minutes while in bed to perform some bed exercises before heading out to your daily tasks. A good exercise will boost your overall body energy to help you handle anything during the day.

3. Disabled Persons

Contrary to popular belief, disabled persons can also work out. The difference is in the type of exercise due to their disability. The CDC also recommends workouts for disabled persons from the comfort of their home and bed. Physical activities like stretching, yoga, meditation, and breathing exercises can be comfortably done without getting out of bed.

5 Easy Exercises to Do in Bed

Now that bed exercises are your ideal alternative, below are some of the best types of bed exercises you can engage in. Ab workouts in bed is the most common type of workout.

1. Flutter Kicks

Lie on your back with your arms at the side of your body. Then lift your legs in the air, at least 6 inches from your mattress. Slowly lower your left leg a few inches and at the same time, lift your right leg a few inches. 

Ensure your lower back is firm on the mattress—reverse course by raising your left leg a few inches and lowering your right leg slightly. Continue the movement for up to sixty seconds, rest, and repeat the exercise two more times.

2. Marching Hip Raises

Lie flat on your back with your knees bent and palms facing down. Place your heels below your butt and press into your heels to lift your leg while squeezing your butt. Alternate your legs and repeat the action for the other leg. Rest for 30 seconds and repeat two more times.

3. Forearm Planks

Get into a push-up position on your mattress and balance with your forearms instead of your hands. In this way, you distribute your weight on your forearms and toes. Your body should be parallel to the ground for at least 20 seconds. Gently breathe as you do the exercise. Take a 30-second break and do three more sets.

4. Leg Lift With Knee-In 

Lie on your left side and bend your left knee and foot behind you. Hold your head using one hand while the other rests on your waist. Extend your bent knee up and towards the ceiling and back to its original position. Continue with the action for at least 30 seconds. Rest, and switch to your other leg.

5. Supine Leg Marches

Lie on your back with your feet flat on the bed and knees bent with hands on your side. Lift your butts from the mattress and ensure your body is in a straight line. Keep your legs bent and pressing into your supporting heel. Lift one leg off the bed and take your knee toward your chest to align with your hips. Switch your legs without lowering your hips. You can do this exercise for 20 minutes.

Conclusion About Exercises To Do In Bed

According to the World Health Organization (WHO), regular physical exercise manages and prevents non-communicable diseases like diabetes, stroke, and heart disease. 

Working out can significantly improve your quality of life by boosting your mental health and well-being. The activities can be as minor as stretching from your bed to lifting weights in the gym. The most important thing is to work out, even from your comfort zone. 


Contributing Writer: Deisy Ventura