There is nothing worse in the world than having to wake up early on a lazy Sunday morning to exercise. Beauty is pain, after all! But does it really have to be so painful?
We’ve compiled four simple exercises you can do on your bed that target all the problem areas you dread – from flabby arms, to thunder thighs, to getting a flat tummy, and toning up the booty.
Sure, beauty will still be painful, but hey, at least it doesn’t involve stepping out of the warm, comforting covers of your bed! Plus, it’s a better alternative to… oh we don’t know, pressing the snooze button repeatedly. (Been there, done that!)
The best part of this? Each of them probably won’t even take up 10 minutes of your life!
Why exercise on the bed?
Apart from the aforementioned laziness, turns out, the mattress is actually a viable place to do a workout, according to celebrity Pilates instructor Erika Bloom.
Aside from functioning just like a Pilates Mat, the extra spring from the mattress also gives it a bit more resistance for exercises for a more productive workout. The extra padding from the mattress may even allow those with back and hip problems to find relief from the pressure that a thin yoga mat or a hard floor cannot provide for sore muscles – so cast away any guilt you about exercising on your bed, and read on about how you can get started.
An exercise that burns dreaded thunder thighs and hips
Lateral Leg Lifts
Start by lying on the left side of your body, with your right leg stacked on top. Rest your head on your left upper arm, and your right hand on your hip. Keep your hips straight and facing forward.
Keep your core muscles tight, and lift your upper leg approximately 45 degrees and lower it in a controlled, smooth manner. At the top of your movement, your right leg should be straight, with only your left foot and forearm touching the bed.
Aim to do around 20-30 reps on the left side, then flip over and repeat it on the other side.
Where you’ll feel the burn: Outer thighs at the hips, inner thighs, and lower back muscles
An exercise to get #fitspo worthy abs and a flat tummy
This is an exercise that hardcore works on the cores and requires a little bit of flexibility. Simply lie on your back and make sure you have enough room behind you so your arms can extend overhead and legs straight out in front of you.
Not enough room on your single bed (or just #longlegproblems?) Lie on your bed perpendicular instead.
Using just your core strength, lift your lower and upper body simultaneously so that you’re your hands meet your toes. Lower down and repeat this for about 15-20 reps.
Not flexible to do both upper body and lower body at the same time? Start of by doing just one side first, then eventually progressing and warming up to doing both sides.
Where you’ll feel the burn: Abdominal muscles, obliques, strengthens back muscles and challenges the entire core.
Exercises for a firmer booty
Glute Bridge with March
Lie on your back with your arms at your sides with your knees bent and feet on the floor. Lift your hips towards the ceiling, and bend one knee in towards your stomach. Hold for 1 count, and then lower back down. Repeat this movement with your other leg and be careful not to overarch your spine. Keep alternating this movement with both legs. Do not let your hips sag as you go along. Aim to do around 15-20 reps.
Where you’ll feel the burn: Hips, butt, and lower core.
An exercise that gets rid of flabby arms
One-Arm Side Push-Up
Lie on your side with your knees slightly bent. Place your left arm on your right shoulder, then push your torso up with your right arm on the floor, palm facing up. Switch sides and repeat. Aim to do around 20-30 reps.
Where you’ll feel the burn: Triceps (upper arms), and shoulders.