You can do gentle but challenging exercises every morning in bed to start the day properly. Learn more about workouts you can do in bed.
Breathing through your nose
Doing this exercise will help you get in touch with your body every morning. To do this, breathe through your nostrils as you swipe your hands down your entire body, from top to toe. It’s an easy morning ritual that sets the tone for the rest of the day and gets you out of bed with a more positive mindset.
Half-bridge
Isometric movements in bed will strengthen and stretch your body. To perform this movement:
- Place your feet on the bed with your knees bent, your legs hip-width apart.
- Lift the tailbone and push until the upper body forms a straight line from shoulder to hip to knee.
- Take a break for 30 seconds, keep the tailbone lifted and the gluteal muscles engaged, then lower.
- Do three repetitions, and breathe gently with your stomach at all times.
Straight leg lifts
After descending from the half-bridge:
- Do leg lifts, which will contract the abdominal muscles, exercise the hip muscles and help improve circulation.
- Lift the right leg, exhale while doing so until the leg and hip form a 90-degree angle.
- Slowly lower your leg to the bed.
- Repeat with alternate legs.
- Do two sets of 15 repetitions per leg.
Forearm planks
- Sit in the push-up position, balancing on your forearms.
- Straighten your elbows under your shoulders with the weight on your forearms and toes.
- Lift the body to make a straight line from the head to the heels. Hold for 20 seconds while breathing gently.
- Rest for 30 seconds by laying your knees on the bed.
- Do three repetitions.
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