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There will be some days when you don’t find any time during the day to exercise, and the only quiet time you get is when you are in bed. That doesn’t mean you can’t still burn some calories, stretch, or tone your body. There are plenty of workouts you can do right from your bed, which also help to relax you before you go to sleep. Here are a few nighttime exercises to do in bed.
Your bed is the perfect place to do some planks. Doing it on a soft surface can actually make it a little more challenging, which allows you to benefit from the toning work it provides you. To do a plank, you first want to get on your hands and knees, then move your legs bad so you are resting on your toes. From this position, you can bend your elbows and allow your weight to rest of your forearms. Tighten up your abdominal muscles and try to hold it for several seconds. Do this for a few reps and you will definitely feel the burn. If planks give you trouble, modify them so you do not injure yourself.
There are a few different types of leg lifts you can do from your bed in the evening after the kids have gone to sleep. One way is by doing side leg lifts, which is not only going to work out your legs, but your oblique muscles as well. Just lay on your side and lift your leg high up, then back down, but don’t put it all the way down. This is where a lot of the burn comes from. You can also do this on your belly as well as lying on your back. Try different types of lifts and mix it up a little.
If you want to work on your core, you can definitely make use of your bed before you go to sleep to get in some crunches. Like the leg lifts, try different types of crunches in order to use various parts of your stomach muscles. If you lift up your knees and crunch that way, it is going to use different abdominal muscles than when your feet are flat on the bed simply with your knees bent. You can work more muscles with full sit-ups as well. To work out your obliques, lift your knees to where your feet are off the ground, but twist your legs to one side, then to the other.
Yoga or Pilates
Bedtime is the perfect time to put on a yoga or Pilates DVD and do this workout. Many of them are short so you can easily do them before bed. There are also some simple yoga poses that you can learn to do without needing instruction. Yoga is often calming and relaxing so a good choice to do before bed to help you relax for a good night sleep.
As always, be sure to check with your doctor before embarking on any new exercise. If something doesn’t feel right, seek medical care. I am not a fitness professional so you need to choose what works for you with caution.
Until next time in abundance,