Fitness doesn't have an agenda. Whether you're scrambling to turn the alarm clock off in the A.M. or dying to crawl into bed at night, you have time to sneak in a little exercise! Remember that confidence-thing we talked about? What better place to boost your confidence (and libido) than right in bed?
Exercising in bed can be just as beneficial to you as if
you were to exercise in a gym; the unstable surface of the mattress
provides core strength and stability (similar to a BOSU or balance
discs) and body-weight exercises are all fitness professionals talk
about!
(Before beginning this or any exercise program, please consult with your doctor)
1. Morning Bridge.
Lie on your back, knees bent, and arms by your side. Lift your heals
into the bed as your hips press towards the ceiling. Squeeze tight!
Slowly lower back down and repeat 20 times.
2. Pillow Push-ups. Place 2 pillows side-by-side on the bed.
Making sure your arms are right underneath your shoulders, place your
hands on each pillow (you'll be slightly off-balance and that's what we
want!) and lift into a plank position on knees or toes. Complete as many
push-ups as you can (with good form) for 30 seconds.
3. Mountain Climbers. From the push-up position, alternate one knee into your chest, for 30 seconds.
4. Crab Dips.
Sit on your bum and place your arms behind you, fingertips facing
front. Lift your hips up so that you're in a tabletop position. Bend
your elbows straight behind you, letting your bum hover over the
bedspread, then press straight up. Repeat 15 times.
5. Super(wo)mans.Lie on your stomach, arms straight overhead
and legs straight behind you. Lift your upper body then lower body and
hold for a couple of breaths, squeezing everything. Slowly lower and
repeat 10 times.
6. Bed Squats. Time to get up! Swing your legs around so
your feet are resting on the floor; toes, knees, hips, and shoulders
facing front. Press through your heals and come to standing, squeezing
hips forward. Slowly lower back down to the bed and repeat 20 times.
