7 Easy Exercises You Can Do In Bed for Healthier Morning

Do you hit the snooze button on your alarm over and over again, lying there, not wanting to get up and start your day?

Stretch Out First

Start your day by stretching out those sleepy, stagnant muscles.

Lie back with your arms palm down at your sides. Let out a good deep breath in through the nose, augmenting that breath by pointing your toes and sticking them out towards the end of your bed. Now exhale through your mouth, but before doing so, flex your feet and curl your toes.

Pause, then repeat the toe point and flex 5 to 10 times. If you’re doing this right, you will feel a juicy stretch in your calves.

Then lift your arms up over your head as you take a deep inhalation, arching your back and stretching your arms as high as you are able; exhale and come out of the stretch. Repeat several times for your own benefit. This gentle yoga-inspired stretch is a great way to wake up your body and prepare for the day ahead.

Next, hug your knees into your torso, wrapping your arms around and locking your hands together, and squeeze them into your chest for 10-15 seconds before breathing back out, emphasising the stretch through your lower back.

Crank Up Your Cardio

Stay snuggled under the sheets while you do this simple heart rate-raising exercise from bed. Start by marching your legs, one at a time, in place on your back.

Swing your arms back and forth too, as if you are power walking down the street! Do it slowly at first, and then start picking up the pace and intensity.

Bring up those knees towards the ceiling, pump those arms, pretend you’re Rocky sprinting up those steps in Philly! Sprint this fast march for 1-2 minutes.

Strengthen Your Lower Body

Start by lying on your back with your legs straight and toes pointed. Suck in your stomach.

Now lift one leg a few inches off the bed, keeping your toe pointed. Remain suspended for a count of two, then lower the leg with control. Repeat with the other leg. Aim for 10-15 reps per leg.

For an added challenge, try lifting both legs simultaneously while keeping them straight in a tabletop position. Hold for 5-10 seconds before lowering both legs with control. Do this for 5-10 reps.

These exercises help sculpt and tone all the muscles in your lower body, giving your legs and glutes a great workout.

Strike A Yoga Pose

Sit upright, legs crossed. Inhale through your nose; extend arms overhead with palms touching.

Exhale, and bow forward, folding your torso all the way down over your thighs, bringing your arms all the way to the mattress. Your forehead will ideally rest on the mattress too. Now stay here for five whole breath cycles.

Next, go on all fours, curl your toes under, lift your hips up, and straighten your legs, coming up into Downward Facing Dog.

Take 5 deep breaths here, stretching out your back from top to bottom.

Crank Out Some Push-Ups

Begin in an elevated plank position with hands shoulder-width apart and arms fully extended. Keep your back flat and engage your core muscles.

Bend your elbows, lower your chest to your bed, pause, press back up to the starting position.

Aim for 10-15 push-ups at your own pace. Make ’em count!

Should full push-ups prove too much, try on your knees (doing push-ups, rather than resting on them) or opt for an ‘incline’ version, placing your hands on the edge of the bed.

Activate Those Abs

Lie on your back with legs out straight, feet crossed, and hands gently cupping your head. Tighten your core.

Then lift your shoulder blades off the bed and pull your belly button in. Hold it for 2 counts at the top.

Lower halfway down, then lift back up into a small pulse. Do 10-15 little pulses like this, maintaining the contraction of your abs.

Finish by pulling your shoulder blades down and together, and lifting up all the way and getting your right elbow over to your left knee with a nice big crunch. Do 10 each side.

Loosen Up Those Joints

Lie on your back and hug one knee into your chest. Gently swing your leg from side to side, 10 times. Switch legs.

After that, hold your arms straight up over your chest with your fingers laced together. Point your palms toward the ceiling and extend your arms. Feel that good stretch.

Lastly, hold a pillow to your legs. Rotate your hips from side to side to twist your legs left to right, without moving your upper body. Do 10 rotation in each direction.