Fitness Health

Exercises to do without getting out of your bed

Everyone dreams to have a toned and a fit body but that requires efforts and miles to go for a gym. What better could be than to do a workout without getting out of your bed. Global spa has rounded off few workout exercises that you can do right on your mattress and get your body transformed.

You all have had mornings where you wouldn’t have to wake up and go to the gym. Exercises you can do without getting out of your bed sounds like the best idea in the world. These are seven exercises that require no equipment and clothes and can be done right before your morning tea.

Scissor Kicks

To strengthen your core strength, adding scissor kicks in your workout routine is necessary. When you build a strong core, your stability and posture automatically improve. Scissor kicks protects your spine and reduces the risk of back pain. All you need to lay on your back with your hands by your sides. Then you need to lift your legs and cross your feet alternatively on top of each other. And you must repeat until the set is complete.


Hip Raise Marching

Hip raise marching exercise is done to add core strength to your belly, butt, and thighs. All you need to do is, lie on your back with knees bent and keep your arms at your side. Then lift your hips off the bed and keep your upper body down. You need to squeeze your butt and lift your left foot off the bed. Bring your knee over your hip and repeat the process for the second leg.


Diamond reverse crunches

Diamond reverse crunches are done where you lie on your back with arms on your side palms down. You need to put your feet together in the shape of a diamond with your knees open. Then you need to press your palms in your bed and raise your feet over hips. The next step is to lift your hips off the bed and feet go straight up. Then bring your hips back to the bed and repeat the process.


Straight Leg lifts

Straight leg lift is an ideal exercise for the people with knee pain or instability. The straight leg lift also strengthens the muscles of the hip. To do this exercise, you need to lie on your back with legs straight and lift one leg to 45 degrees, targeting the quadriceps on the front of the thigh. Hold for 1 second and lower back to the bed. And repeat this exercise for about 15-20 times on each leg.



Planking has increasingly become for core strengthening. A toned belly reduced back pain and increased flexibility are the added advantages of doing plank exercises everyday. You need to go up into a push-up position, balance your forearms and then align your elbows under your shoulders. To make a straight line with your body from head to feet and lift and hold about for 25 seconds, rest and repeat it again.


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