You’ve probably heard that the best time to get your daily workout done is first thing in the morning, right after you get out of bed. But for many, the thought of intense exercise so early in the day is enough to keep them snuggled under the covers. Imagine if you could burn calories and build muscle without even getting out of your pajamas!
Well, you can! Before you even wipe the sleep from your eyes, you can complete a morning workout right from the comfort of your mattress. If that sounds appealing, follow this simple five-step exercise routine to start your day.
**Step 1: A Sturdy Mattress Is Key**
First things first, you need a good mattress. Your parents weren’t wrong when they told you not to jump on the bed. The pressure and movement can wear out the mattress fibers, making it less supportive and comfortable. If your mattress is old, consider investing in a new, more durable one. These days, you have plenty of options. Adjustable beds, like a Sleep Number, can be great because you can customize the firmness for different activities. This will make both your sleep and your bed workouts more enjoyable.
**Step 2: Stretching to Wake Up**
Stretching is a fantastic way to wake up your body after a night’s sleep. It helps increase endurance and decrease the risk of injuries. As soon as you wake up, spend about 10 minutes stretching. Here are a few stretches to try, starting in a seated position with your legs crossed:
– Reach your arms upward and then gently bend sideways to stretch your upper back and obliques.
– Lean forward as far as you can while keeping your butt on the bed, then sway left and right to stretch your hips and obliques.
– Place your hands behind your hips, shift your weight onto your hands and knees, and lift your butt off the bed to stretch your abs, chest, and hips.
**Step 3: Arm Exercises**
While it’s true that not many upper body exercises are suitable for a bed, some can still help tone your arms:
– Lie on your stomach and press your palms into the bed under your shoulders. Lift your chest and torso while keeping your head and neck straight. Hold for about 30 seconds and then repeat.
– Lie on one side with your upper leg bent and the sole of your foot flat on the bed. Move your upper arm in wide, flat circles, then reverse the direction. Repeat on the other side.
**Step 4: Ab Workouts**
Your core muscles are stabilizers, so doing ab exercises on your bed can actually make these muscles work harder:
– Lie flat on your back with your arms at your sides. Lift both legs to a 40-degree angle and make basketball-sized circles in the air, in both directions.
– With your hands behind your head and legs bent, do a sit-up. As you get close to sitting up, twist gently to face left, then right, and lower back down.
– Keep your legs together and arms straight above you. Slowly peel your spine off the bed to try to touch your toes, then slowly go back down.
**Step 5: Leg and Butt Exercises**
You might think you need to stand to work out your legs and butt, but some of the most effective exercises can be done lying down:
– Lie on your stomach with your arms folded under your head. Bend one leg and place that foot on the knee of your other leg. Lift the knee of your bent leg a few inches off the bed without raising your hip. Repeat on the other side.
– Lie on your side supported by your lower arm, and lift and lower your upper leg. Repeat on the other side.
– In the same position, slightly bend both knees. Keeping your feet together, lift your upper leg to form a clamshell shape. Repeat on the other side.
Once you get into the routine of working out in bed, you might actually find yourself looking forward to your morning alarm.