If you’re anything like us, you have a love/hate relationship with working out. All right, if we’re being honest, it may be more of a hate relationship. There’s nothing like a good sweat sesh, but getting out of bed, making the trek to the gym, parking, you name it … all of that can get tedious. And that’s where we come in.
The exercises below are not only effective but—wait for it—you don’t even have to take off your PJs! Score one for staying in bed. Read on for easy ways to get in shape at home!
THE AB SCULPTOR
Lie on your back and lift your legs about 6 inches. Keeping your back flat on the bed with your arms at your sides and your knees straight, start to contract your abs. Your feet should also be touching. Now, keep your feet off the bed and draw small circles in the air. Complete 20 circles clockwise and 20 counterclockwise.
THE BOOTY LIFTER
Lie face down, stretching your legs straight behind you. Bend your right leg and put your right foot on the back of your left knee. Hips should stay on the floor with knees pointing out. Contract your right butt cheek without raising your hip and lift your right knee a few inches off the bed. Hold for 2 seconds and then lower it back down. Do 10 reps on each leg.
THE TONE UP
Lie on your right side with your hips and shoulders stacked. Draw in your feet, bending both knees so legs are at a 90-degree angle to your body. Rest your head on your arm with your neck straight. Keep your big toes together and rotate your left hip, opening and raising the knee. Do 4 reps and switch to the other side.
THE THIGH KICKER
Lie on your right side with your right knee bent and your right foot behind you. Use your right hand to prop your head up and place your left hand on your hip. Point your left toes and extend your left leg so it forms a straight line with your body. Keep your hips on top of one another and lift your left leg straight up pointing your toes at the ceiling. Bend your left knee and bring it in towards your torso. Extend your left leg towards the ceiling again before lowering it to the starting position. Complete 10 reps on each side.
THE BUTT BRIDGE
Lie on your back with your legs flat on the bed, hip-width apart and knees bent. Contracting your abs and glutes, lift your tailbone. Push up until your shoulder, hip and knee form a straight line. Hold for 30 seconds and repeat several times.
THE HIP HUGGER
Begin in a half bridge, keeping your knee bent. Squeeze your butt and raise your right foot off the bed until your knee is over your hip. Lower back down and repeat on the other side. Do 30 reps.
THE TOTAL TONE UP
Lie on your back, arms and legs out and feet together. Exhale and lift your body off the bed, meeting your hands to your feet. Keep your arms and legs straight and your core engaged throughout the movement. Lower back down and complete 10 reps.
THE HIGH FIVE
Sit on your bed with your legs in front of you and your arms at your sides. Bend your knees and place your feet on the bed. Press into your hands and feet as you straighten your elbows and lift your hips up until your body forms a straight line. Squeeze your glutes and keep your belly button high. Pick your right hand off the bed and stretch it toward the ceiling. Lower and repeat 15 times on each side.
THE SWEET STRETCH
Lie down with one leg stretched toward the ceiling, and the other slightly bent. Turn your feet outward and inward, rolling your ankle for 1 minute and switch sides.
What do you think of these in-bed workouts? Are you going to try them?