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10 Exercises You Can Do In Bed Every Morning

10 Exercises You Can Do In Bed Every Morning

Exercising can be a literal pain in the butt. It’s particularly difficult to get motivated in the morning when you’re reluctant to leave you warm, cozy bed. The good news is that you don’t have to! Here are 10 exercises to do in bed to start your day right.

1. The Half Bridge

To perform this exercise, lie on your back and place your feet on the bed with your knees bent and your legs hip width apart. Lift your tailbone and push up until your upper body makes a straight line from shoulder, to hip, to knee. Try and hold this move for 30 seconds, or as long as you can, keeping your tailbone lifted and your glutes engaged. Lower and then repeat for three reps. Make sure you continue to breathe and engage your abs throughout.

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2. Leg Lifts: Part One

For this move, lay flat on your back with your arms at your sides. Make sure your legs are straight and then lift the right one until both it and your hip form a 90-degree angle. Slowly lower the leg down to the bed. Repeat with alternate leg. Do two sets of 10 reps per leg and be sure to exhale as you lift.

3. Leg Lifts: Part Two

Flip onto your stomach and lift your legs as above. This will work your buttocks, but it can be hard on your spine, so don’t do this if you have any kind of back injury.

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4. Planking

Get into push-up position on your mattress, balancing on your forearms instead of your hands. It’s done this way in order to be safe to do on a softer surface. With your weight on your forearms and toes, align your elbows under your shoulders. Lift your body to make a straight line from your head to your heels. Hold this position for 20 seconds and then rest for 30 seconds. Try doing three reps. For an added challenge, gently step one foot at a time out to the side and back in, alternating each time.

5. Push Ups

We’ve all heard of this exercise, and that’s because it’s highly beneficial for adding strength to your core, arms and mid-section. Start by placing your knees or toes and your hands on the bed, with your arms fully extended and while keeping your back straight. Next, lower your chest to the bed, then return to starting position. Perform as many reps as possible.

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6. Tic Taps

This exercise should directly follow your push ups. From the push up, simply take your right hand and tap in front of your left elbow. After you make contact with your elbow, quickly retract the hand to the original position and perform with the opposite hand. Continue tapping back and forth with each for as long as you can.

7. Table Tops

To perform this exercise, sit on the bed with your legs extended in front of you and your arms resting at your sides. Bend your knees and place your feet flat on the bed. Your hands and feet should be flat on the bed pointing in opposite directions from each other. In a smooth action, press firmly into your hands and feet. Straighten your elbows, and lift your hips up toward the ceiling in order to form a straight line with your torso and thighs, making your body appear like a table. Hold the position and squeeze your glutes. Retract, and repeat.

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8. Bench Presses

You don’t need a bar to do this, simply use some hand weights. If you don’t have any, even soup cans will do the job! If I have to explain that the cans should be sealed then we have much bigger problems than fitness to worry about.

9. Sit Ups and Crunches

So long as you don’t have a water bed, you can do sits ups and crunches easily on your own mattress. For an added challenge, add a bicycle move to your sit ups. To do this, lift as you would do for a normal crunch, then twist your body gently to one side. Whilst doing this, extend the opposite leg to the direction your turning. Repeat this movement whilst alternating between sides.

10. Stretches

Most importantly of all, be sure to do your stretches when you cool down in order to prevent injury.

Featured photo credit: Bed Exercises via media1.onsugar.com

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Tegan Jones

Tegan is a passionate journalist, writer and editor. She writes about lifestyle tips on Lifehack.

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Last Updated on July 8, 2020

18 Benefits of Journaling That Will Change Your Life

18 Benefits of Journaling That Will Change Your Life

The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

1. Understand Yourself Better

Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

2. Keep Track of Small Changes

I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

3. Become Aware of What Matters

As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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4. Boost Creativity

The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

5. Represents Your Emotions in a Safe Environment

A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

6. Process Life Experiences

When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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7. Stress Relief

In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

8. Provide Direction

Though journaling is often conducted as an activity without much direction, it often provides direction.

One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

9. Solve Problems

Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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10. Find Relief From Fighting

Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

11. Find Meaning in Life

Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

12. Allow Yourself to Focus

Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

13. Sharpen Your Spirituality

When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

14. Let the Past Go

I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

15. Allow Freedom

Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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16. Enhance Your Career

Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

17. Literally Explore Your Dreams

All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

18. Catalog Your Life for Others

No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

We consider our partners our life witnesses, but writing provides a tangible mark on the world.

Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

Featured photo credit: Kelly Sikkema via unsplash.com

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