10 Exercises You Can Try in Your Bed

7) Dolphin Plank
Plank-Pike

Targets: your forearms, abs, and obliques.

Get into plank position with your forearms and palms on the bed, and your shoulders stacked over your elbows. Your body should form a straight line between your head and your heels. Keeping your core tight and legs straight, lift your hips straight up into the air. Pause, then release to starting position with control to complete one rep.

8) Arabesque Leg Lifts
kickbacks

Targets: your butt.

Get on your hands and knees with your shoulders stacked over your wrists, and your hips directly over your knees. Point your left toes, and extend and raise your left leg out to your left side. Bend your knee and bring the leg back in, then extend the leg straight out behind you. Bend the knee and bring it back to starting position to complete one rep. Continue for 30 seconds, then repeat on the opposite side.

9) Around-the-World Abs
Around-the-World Abs

Targets: your abs, obliques, butt, and arms.

Start on your hands and knees, with your shoulders stacked above your wrists, hips above your knees, and toes tucked under. Balancing on your left palm and right knee, lift your left knee out to the side so your thigh is parallel to the bed. Keeping your ankle level with your knee, swing your knee forward as you tap it with your right hand. Then, swing your leg backward until your left ankle passes over your right leg on the bed. Simultaneously, reach your right arm back to tap your left heel. Continue alternating between left knee- and left heel-touches for 30 seconds, then repeat on the opposite side for 30 seconds, this time swinging your right leg and touching with your left hand.

10) Arm Extension to Shoulder Tap
Arm Extension to Shoulder Tap

Targets: your core and arms.

Start in a plank position with your wrists under your shoulders. Your body should form a straight line between the top of your head and your toes. Engage your abs and glutes as you extend your right arm straight out and hold it for one second. Then, use the right hand to tap your left shoulder. Repeat with your left arm and continue to alternate sides.

Leave a Comment

Your email address will not be published. Required fields are marked *

eleven + four =

Web Analytics