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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 March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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