Have you also decided to finally do more sport this year? Great! Unfortunately, getting up in the early hours of the morning is pure torture for most of us. After all, who wants to leave the warm, cozy bed to go to the gym? So how practical that we can combine both wonderfully! Let's face it - we use our beds for almost everything: sleeping, watching Netflix, eating, and the list goes on. But have you ever thought about doing a morning workout in bed? Yes, you read that right! From now on there are no more excuses because we can't think of a more relaxed location for ourHome Workoutintroduce. There are actually a whole range of exercises that you can do simply while lying down. Perfect for all morning grouches who struggle with motivation. Have we piqued your interest? Whether for legs, buttocks or arms - with these exercises for bed you can start the day full of energy!
What's the point of a morning workout in bed?
First, let's make one thing clear and unfortunately we're going to disappoint you a little - a quick 5 minute workout in bed won't get you the body of a fitness model. But it's still better than no exercise at all and an excellent way to get our circulation going and start the day full of energy. All of the exercises we show you below require no additional equipment and are performed either lying down or in a position similar to lying down. Since the mattress, unlike the floor, does not provide stable support, morning workouts in bed will alsothe core musclesenormously stressed. Because our core plays a crucial role in ensuring that our body remains stable on a wobbly surface. This in turn improves our balance and coordination.
Do you dream of a firm butt and want to tone your legs? Then you should definitely add the following exercises to your morning workout in bed!
- Marching in a bridge position –The glute bridge is undoubtedly an absolute must for anyone who wants to tone the butt at home. So it's a good thing that the exercise is suitable for a quick good morning workout in bed! In addition to the gluteal muscles, this variant also targets the lower abdominal muscles - a real all-rounder! Lie on your back with your feet shoulder-width apart. Push through your heels into Bridge Pose, making sure your head, neck, and shoulders are flat on the bed. Then bring your knees alternately towards your chest, as if you were marching. Do a total of 3 sets of 12 reps per leg.
Glute-leg raises
Glute leg raises are an excellent oneBodyweight exerciseto train the buttocks and thighs. When executing, make sure that your torso remains tense and your back is straight. Lie on your stomach with your feet toward the edge of the bed. Push back slightly until your legs hang off the bed - the hip crease should be about 15 centimeters from the edge of the bed. If necessary, place your hands under your head and tense your stomach. Then put your legs together and lift them towards the ceiling at a slight angle, without arching too much. You should feel the tension primarily in your glutes, not your back. Lower halfway and repeat 20 times. Do 3 sets in total.
Side leg raises for a quick morning workout in bed
While the side leg raises are pretty simple, don't be fooled - after 20-25 reps, you're guaranteed to feel the burn in your hips and glutes. To make your morning workout in bed even more effective and increase the level of difficulty, perform the exercise with resistance bands. Lie on your side on the bed. Place your upper hand in front of your body and place the other hand bent under your head. Next, slowly and without momentum, lift the top leg towards the ceiling and hold the position for 5-10 seconds. Slowly return to starting position and repeat. When performing, ensure that your hips and body remain stable. Do a total of 3 sets of 20-25 repetitions per leg.
Donkey Kicks exercise with body weight
Donkey kicks, also known as donkey kicks, are undoubtedly one of the most effective full-body exercises that not only isolate individual muscles, but also train an entire muscle chain at the same time. In addition to the bottom and legs, the shoulders and stomach are also trained - perfect for a quick home workout! Get into the classic all-fours position and keep your back straight. Tense your stomach, bend and lift your right leg until your thigh sticks straight out behind you. Hold the position for a few seconds and bring your leg back down towards your stomach without putting it down completely. Repeat the movement with the other leg. To increase the difficulty, use aMini-Fitnessband. Do a total of 3 sets of 15 reps per side.
Upper body exercises while lying down for an effective morning workout in bed
With targeted exercises, you can actually train all major muscle groups with a quick workout in bed. And here are some excellent bodyweight exercises for the upper body!
Back extension while lying down
If you're lying on your stomach in bed anyway, why not stretch your back? To do this, position your arms bent at the level of your temples. Then carefully lift your upper body with your chest off the bed and hold the position for as long as possible. Slowly lower your body again. Do a total of 3 sets of 10-15 reps.
The push-up in bed
Admittedly,the classic push-upon the bed requires some practice, but is not impossible. The uneven surface in this variant means additionalthe chest musclesand the triceps are trained. Position your hands approximately at chest height and stretch your legs backwards. Make sure the body forms a straight line. Then slowly lower your body so that your elbows point outwards. Then push back up and repeat.
