{"id":85179,"date":"2020-03-20T18:19:00","date_gmt":"2020-03-20T10:19:00","guid":{"rendered":"https:\/\/booky.ph\/blog\/?p=85179"},"modified":"2020-03-20T18:40:03","modified_gmt":"2020-03-20T10:40:03","slug":"home-workouts-in-bed","status":"publish","type":"post","link":"https:\/\/booky.ph\/blog\/home-workouts-in-bed\/","title":{"rendered":"No Gym, No Problem: 8 Exercises You Can Easily Do In Bed"},"content":{"rendered":"\n

Don’t snooze, just lose (those calories)!
<\/p>\n\n\n\n\n\n\n\n

One way to combat any virus is to keep healthy and keep moving– but how exactly do we do that if we’re stuck in quarantine, you ask?<\/p>\n\n\n\n

\"fitness
Photo by Daria Shevtsova at Pexels<\/a><\/figcaption><\/figure>\n\n\n\n

It’s easy! If you’re also on the lazy side with workouts, you could try these exercises that you can actually just do on your bed! <\/strong>You can even check your social media accounts while you’re at it.<\/p>\n\n\n\n

Glute Bridges<\/h2>\n\n\n\n
\"Glute
GIF from GIPHY<\/a><\/figcaption><\/figure><\/div>\n\n\n\n

The foundation of some of the following exercises, this exercise has loads of benefits<\/a> and is a good start after waking up<\/strong>. You can check the steps below:<\/p>\n\n\n\n

  1. Lie on your back with your knees bent, arms on the side, palms flat on the bed, and feet flat on the bed.<\/li>
  2. While you exhale, lift your hips up and press your heels into the mattress.<\/li>
  3. Inhale, then lower your body back down.<\/li><\/ol>\n\n\n\n

    After around 15-20 reps, you’re pretty much warmed up<\/strong> and ready to complete your morning bed workout.<\/p>\n\n\n\n

    Marching Hip Raises<\/h2>\n\n\n\n
    \"Marching<\/figure><\/div>\n\n\n\n
    GIF from MakeaGIF<\/a>
    Video made by     Mercadeo Exitoso MX<\/a><\/div>\n\n\n\n

    Slowly wake up your body by starting with your lower body. To do this, just follow these steps:<\/p>\n\n\n\n

    1. Lie straight with your arms on the side, palms facing down on the bed.<\/li>
    2. Lift your hips up. Make sure that your body is straight from your knees to your shoulders.<\/li>
    3. Lift your right foot up but don’t straighten your leg. Your right knee should be above your right hip.<\/li>
    4. Put your right foot back on the bed and alternate with your left leg.<\/li><\/ol>\n\n\n\n

      A few reps of these every day and soon you’ll see better-toned butt, abs, and thighs<\/strong>.<\/p>\n\n\n\n

      Scissor Legs<\/h2>\n\n\n\n
      \"Scissor
      GIF from GIPHY<\/a><\/figcaption><\/figure><\/div>\n\n\n\n

      Still focused on the lower half of the body, this exercise will make your legs look like the two scissor blades. Here are the steps:<\/p>\n\n\n\n

      1. Lie down with your arms by your sides, palms facing down.<\/li>
      2. Lift your feet until they’re both straight up into the air. Don’t forget to point your toes.<\/li>
      3. Keeping your legs as straight as you can, bring down your right leg just above the bed.<\/li>
      4. Lift it back to the starting position and repeat on the other leg.<\/li><\/ol>\n\n\n\n

        If you’re looking to engage your lower abs and legs<\/strong>, this exercise will do.<\/p>\n\n\n\n

        Also read: <\/strong>How to Stay Motivated for Your Workouts<\/pre>\n\n\n\n
        Lateral Leg Lifts<\/h2>\n\n\n\n
        \"Doggo
        GIF from GIPHY<\/a><\/figcaption><\/figure><\/div>\n\n\n\n
        Time to face to the side, preferably towards the window and get some sunshine while you continue exercising your lower body.<\/p>\n\n\n\n
        1. Lie on one side of your body, the knee on the bed should be bent. Prop your head with your hand.<\/li>
        2. Lift the other leg towards the ceiling. Make sure that that leg is straight.<\/li>
        3. Lower down that leg but make sure that it doesn’t touch the leg on the bed.<\/li>
        4. Do several reps before doing the other leg.<\/li><\/ol>\n\n\n\n
          What a more perfect way to strengthen your glutes and hips<\/strong>.<\/p>\n\n\n\n
          Supine Leg Marches<\/h2>\n\n\n\n
          \"Supine
          GIF from MakeaGIF<\/a> 
          Video by           Cupcake P.T.<\/a><\/figcaption><\/figure><\/div>\n\n\n\n
          Now that you’ve got your daily dose of sunshine and admired the photos\/posters on your wall, time to go back to your lying position to perform supine leg marches.<\/p>\n\n\n\n
          1. Lie on your back, your arms to your sides, palms flat on the mattresses, and feet flat on the bed.<\/li>
          2. Bring your knee towards your chest and stop when it’s in line with your hips.<\/li>
          3. Return that foot back to the bed and repeat with the other leg.<\/li><\/ol>\n\n\n\n
            Perfect for your glutes and for improving your core stability<\/strong>.<\/p>\n\n\n\n
            Happy Baby Pose<\/h2>\n\n\n\n
            \"How
            GIF from MakeAGIF<\/a> 
            Video from             Yogaesse<\/a><\/figcaption><\/figure><\/div>\n\n\n\n
            Let’s move on to a bit of yoga. Check out the following steps to do this position:<\/p>\n\n\n\n
            1. Lie on your back and draw your knees towards your chest.<\/li>
            2. Hold your feet with your hands and gently open the knees wide while also pushing your feet towards the ceiling.
              Note<\/span>: Your ankles should be in line with your knees and your knees should be bent but also perpendicular to the floor.<\/li><\/ol>\n\n\n\n
              Compared to the other exercises, you don’t do reps of this. Instead, you have to hold the stretch for 20-30 seconds. It’s perfect for stretching your hips<\/a><\/strong>.<\/p>\n\n\n\n
              Check out<\/strong>: Yoga 101: The Differences of Yoga Classes<\/pre>\n\n\n\n
              Diamond Reverse Crunches<\/h2>\n\n\n\n
              \"Hybr
              GIF from MakeAGIF<\/a> 
              Video from               hybrfitness<\/a><\/figcaption><\/figure><\/div>\n\n\n\n
              Now that you’re more awake, you can take it up a notch with this exercise. To do this exercise, here are the steps:<\/p>\n\n\n\n
              1. Continue lying down straight with your arms on your sides, palms facing down.<\/li>
              2. Open your knees and put your feet together. The space in between your knees should look like a diamond.<\/li>
              3. Raise your feet over your hips.<\/li>
              4. Lift your hips over the bed and lift your feet towards the ceiling.<\/li>
              5. Steadily lower your hips – and only hips – back to the bed.<\/li><\/ol>\n\n\n\n
                This exercise is perfect for your lower abs and thighs<\/strong>.<\/p>\n\n\n\n
                Crossover Arm Stretch<\/h2>\n\n\n\n
                \"My
                GIF from MakeaGIF<\/a> 
                Video from ASICS Europe<\/figcaption><\/figure><\/div>\n\n\n\n
                Last but not the least, it’s time for you to take a seat and stretch before standing up and starting your day.<\/p>\n\n\n\n
                1. Sit on the edge of your bed.<\/li>
                2. Bring your right arm across the body and use your left hand or arm to hold the right arm in place.<\/li>
                3. Do the same with the other arm.<\/li><\/ol>\n\n\n\n
                  This exercise is perfect for stretching your shoulders<\/strong>.<\/p>\n\n\n\n
                  We’re more than just food at Booky and we’re here to give you the lo-down on the best things to do and discover all over Metro Manila\u2014food, fitness, beauty, and more. Download the Booky app<\/b><\/span><\/a> for FREE to discover today’s best idea.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"
                  Don’t snooze, just lose (those calories)!<\/p>\n","protected":false},"author":53,"featured_media":153875,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[522],"post_tag":[],"malls":[],"booky_location":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/posts\/85179"}],"collection":[{"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/comments?post=85179"}],"version-history":[{"count":12,"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/posts\/85179\/revisions"}],"predecessor-version":[{"id":153873,"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/posts\/85179\/revisions\/153873"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/media\/153875"}],"wp:attachment":[{"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/media?parent=85179"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/categories?post=85179"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/post_tag?post=85179"},{"taxonomy":"malls","embeddable":true,"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/malls?post=85179"},{"taxonomy":"booky_location","embeddable":true,"href":"https:\/\/booky.ph\/blog\/wp-json\/wp\/v2\/booky_location?post=85179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}