6 Exercises You Can Do In Your Bed To Start The Day

Have you ever considered that you can exercise in bed?

The regular practice of physical exercise is one of the best ways to activate our body, improve flexibility and increase strength. It has always been recommended as a habit to promote physical and mental well-being, since it has positive effects on all vital systems and organs. The problem is that, due to the modern lifestyle, many have stopped practicing it and have become sedentary and overweight people.

Most worryingly, in the long term, inactivity can lead to the development of disorders and diseases that seriously affect the quality of life. Fortunately, it is proven that it is not always necessary to go to a gym or invest many hours to enjoy the benefits of a training routine. In fact, those who do not have much time can do some simple exercises in bed, investing only a few minutes and achieving very interesting effects.

Are you interested?

1. Full body stretch

This simple stretching exercise helps to release tension from your entire body as you start a new day.

How to do it?

• Inhale, stretch your arms over your head, and bring your fingers together.
• Move your palms toward the wall, pushing them as far as possible.
• At the same time, bring your toes away, with your legs straight and your knees straight.
• Then hold this pose for 20 seconds, exhale and release.

2. March with hip lift

The hip lift walk is a simple pose that improves lower back health and the appearance of the buttocks and abdomen.

It is a physical resistance exercise that reduces tension, stress and lower joint ailments.

How to do it?

• First, face up, on the bed, bend your knees and put your arms at the sides of your body.
• Put light pressure on your heels as you slowly lift your hips toward the ceiling.
• Draw a straight line between the knees and shoulders, against the right buttock and slowly lift the leg until the knee is above the hip.
• Then descend with a smooth movement and repeat the activity with the opposite leg, alternately.
• Do 10 reps with each leg.

3. Stretching from the bed to the floor

This activity is great for stretching the back muscles, improving circulation, and increasing oxygen supply to the brain.

How to do it?

• Sit on the edge of the bed, letting your feet touch the floor.

• Bend your knees and hang your head and arms toward the ground, while arching your back over your knees.
• Hold the position for 5 breaths and come back up in a slow motion.

4. Knee-to-chest stretch

This exercise has benefits on the lower back, abdomen, and circulatory system.

Its practice in the morning hours helps you wake up both physically and mentally.

How to do it?

• Lie on your back, with your knees bent and your hands at your sides.
• Bring your knees up to your chest in one smooth motion and wrap both arms around them.
• Relax your head on the pillow and hold the position for 10 deep breaths.

5. Leg raise with knee to the center

This movement not only strengthens the back muscles but also helps shape the waist and abdomen.

How to do it?

• Lie on your right side, with your knee bent and your foot in the back.
• Relax your head on your right hand and rest your other hand on your hip.
• Extend your left leg so that it forms a straight line with the rest of your body.
• Then, keeping your waist aligned, raise your leg towards the ceiling.
• When you are well up, bend your knee and bring your leg to the center.
• Return to the starting position and, without losing control, perform movements towards the center for 30 seconds.
• Change sides and repeat with the opposite leg.

6. Crunches in “v” with leg separation

To get a toned and firm abdomen, do this simple activity every morning.

How to do it?

• First, lie on your back with your arms at your sides and your palms pointing to the ground.

• Bring your feet together and spread your knees out to the sides so that the space your legs draw looks like a diamond.
• Press down on the floor with your hands, contract your abdominal muscles, and lift your feet above your hips.
• Return to the starting position without losing control, and do it for 30 seconds.

As you have just seen, it is very easy to exercise and stretch your body at the start of the day and without getting out of bed. Try to do it daily and see for yourself all the benefits.