5 fitness exercises you can do in bed


You want the maximum training effect with minimal effort? Then try one of the following 5 fitness exercises, for which you do not even have to get out of bed.

For many people, getting up in the morning from bed is the purest ordeal. Very few at the moment waste a thought on sport – and if so, then at most the bad conscience will respond. For all morning movers who are heavy on motivation, here are 5 simple exercises that you can do right in bed.

1. The scissors beat

Scissor beating, also known as scissor kick, trains the entire abdominal muscle. However, the focus is on the lower and transverse abdominal muscles as well as the hip muscles. 

And this is how it works:

Your legs are flexed throughout the execution, your feet are on your heels. The arms are located to the side of the body, the head lies and the belly pulls to the ground. For better stability you can place your hands under the buttocks, avoiding a hollow cross. Now lift one leg about 30 to 40 degrees, the other hovers over the bed. The position is changed at the same time – repeat the whole thing several times.

2. The sliding leg curl

This fitness exercise works best on the floor, but can also be done in bed. The sliding leg curl trains the hamstrings and the glutes. 

And this is how it works:

Lie flat on the bed and bend your legs, the heels lying on the surface. Arms and hands are located to the side of the body. Now lift your hips and slide forward with one or both feet. Head and shoulders remain lying on the bed. In this exercise, the upper body and thighs form a line. Hold up the body tension and pull the heels back towards the butt. The designs are repeated several times.

3. The push-up

Granted, pushups on the bed require exercise, but are not impossible. This will train your triceps and chest muscles. 

And this is how it works:

In the starting position, your hands are at about the level of the chest, your legs are stretched backwards and your feet are on tiptoe. Legs, upper body and head form a straight line. But beware: the arms should never be completely outstretched. 

Lower the body so that the elbows are pointing outwards while keeping tension. You should almost touch the ground with your nose, then push up again and repeat the exercise several times. All the work is done by the arms and the torso. Forget about the fitness exercise Do not breathe – inhale when lowering, exhale when pushing up.

4. The lateral leg lift

In this simple exercise you train your thighs and buttock muscles. 

And this is how it works:

Lie on the right or left side and place your upper hand in front of the body, the other hand puts her with an arm bent under the head. In the starting position, the upper leg is stretched out on the lower leg, the body forms a straight line. 

Raise your legs slowly and without momentum into a 45 degree angle to the bed. Hold the leg in this position for about ten seconds and let it sink again. Hip and upper body should not move. Do this exercise around twenty times and then switch sides. If you want to make it more difficult, you can attach additional weight cuffs or a Theraband to your ankles. Further Theraband exercises you can find here.

5. The forearm support

Forearm support, or Plank, trains your core. This means that you speak to your back, pelvic floor and abdominal muscles. Also: triceps, shoulder and leg muscles. The Plank is thus a real all-round talent among the fitness exercises. 

And this is how it works:

The classic version of the forearm support begins in the lying position on the stomach, with the upper body resting on the forearms. The elbows are at shoulder level, the forearms can run parallel to each other or even taper so that touch your hands. The feet only touch the ground with the toes. Important: The body must remain in tension. The abdominal hip area forms a line with shoulders and legs.