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7 Effective Exercises to Get Strong And Stay Fit While In Bed

Jese Leos
· 11.3k Followers · Follow
Published in SENIORS: Get Strong And Stay Fit (While In Bed)
6 min read ·
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Are you tired of the traditional exercise routines that require you to hit the gym or go outside? Do you want to find a convenient way to stay fit and strong without leaving the comfort of your own bed?

Believe it or not, it is indeed possible to get your heart rate up, build strength and maintain your fitness levels, all while staying in bed. With a proper routine and a positive mindset, you can make the most of your time in bed and achieve your fitness goals right from the comfort of your sheets.

1. Bed Crunches

Let's start with a classic exercise that will work your abdominal muscles. Bed crunches are a perfect way to engage your core without leaving the bed. Lie on your back with your knees bent and your feet flat on the mattress. Place your hands behind your head, and using your abs, lift your upper body towards your knees, then slowly lower it back down. Repeat this motion for 15-20 reps.

SENIORS: Get Strong and Stay Fit (While in Bed)
by Mara Zélia de Almeida (Kindle Edition)

4.4 out of 5

Language : English
File size : 3574 KB
Text-to-Speech : Enabled
Screen Reader : Supported
Enhanced typesetting : Enabled
Word Wise : Enabled
Print length : 52 pages
Lending : Enabled

Bed Crunches SENIORS: Get Strong And Stay Fit (While In Bed)

Remember to focus on using your abdominal muscles to power the movement, rather than straining your neck or pulling yourself up with your hands.

2. Leg Lifts

To work your lower abdominal muscles, try leg lifts. Lie on your back with your legs extended straight on the bed. Keep your hands flat on the mattress beside your body. In a controlled motion, lift both legs off the bed and towards the ceiling. Slowly lower them back down, making sure to keep your back flat against the mattress throughout the exercise. Repeat for 15-20 reps.

Leg Lifts SENIORS: Get Strong And Stay Fit (While In Bed)

Leg lifts are a great way to target your lower abs, strengthen your core, and improve your overall stability.

3. Bed Push-Ups

If you're looking to tone your arms, shoulders, and chest, bed push-ups are the way to go. Start in a plank position with your hands placed on the side of your bed. Lower your body down towards the bed, making sure to keep your elbows at a 90-degree angle. Push yourself back up to the starting position and repeat for 10-15 reps.

Bed Push Ups SENIORS: Get Strong And Stay Fit (While In Bed)

This exercise can be modified to suit your fitness level. If it's too challenging, you can perform push-ups with your knees on the bed instead.

4. Glute Bridge

For a stronger posterior chain, including your glutes and hamstrings, try the glute bridge. Lie on your back with your knees bent and your feet flat on the bed. Place your arms by your sides with your palms facing down. Raise your hips off the bed, focusing on engaging your glutes. Hold for a few seconds before lowering your hips back down. Repeat for 15-20 reps.

Glute Bridge SENIORS: Get Strong And Stay Fit (While In Bed)

Adding this exercise to your routine will help strengthen your lower back, hips, and buttocks.

5. Bicycle Crunches

To target both your abdominal muscles and obliques, bicycle crunches are highly effective. Lie on your back with your hands behind your head. Lift your shoulders off the bed and bring your left knee towards your right elbow, while extending your right leg straight. Switch sides, bringing your right knee towards your left elbow. Continue alternating sides in a pedaling motion for 15-20 reps.

Bicycle Crunches SENIORS: Get Strong And Stay Fit (While In Bed)

Bicycle crunches are a fantastic exercise that engages multiple muscle groups and improves your core strength.

6. Plank

No list of effective exercises is complete without the plank. This exercise targets your core muscles and promotes overall stability. Begin by placing your forearms on the bed, shoulder-width apart. Extend your legs behind you, resting your weight on your toes. Ensure that your body forms a straight line from your head to your heels. Hold this position for 30-60 seconds.

Plank SENIORS: Get Strong And Stay Fit (While In Bed)

Remember to keep your core engaged and your back flat throughout the exercise.

7. Seated Leg Extensions

To work your quadriceps and get your legs burning, try seated leg extensions. Sit upright on the edge of the bed with your feet flat on the floor. Extend one leg straight out in front of you, engaging your quadriceps. Hold for a moment before bringing it back down. Repeat with the other leg. Perform 15-20 reps on each leg.

Seated Leg Extensions SENIORS: Get Strong And Stay Fit (While In Bed)

Be sure to maintain good posture and avoid using momentum when extending your legs.

Remember, while these exercises can be done on your bed, it's important to supplement them with a well-rounded fitness routine that includes cardio, strength training, and flexibility exercises. Use these bed exercises as a way to stay active and add variety to your fitness journey.

So say goodbye to the excuse of not having time or access to a gym. Get strong and stay fit while in bed with these simple and effective exercises. Start your day right and improve your overall well-being with a workout routine that can be done from the comfort of your own sheets!

SENIORS: Get Strong and Stay Fit (While in Bed)
by Mara Zélia de Almeida (Kindle Edition)

4.4 out of 5

Language : English
File size : 3574 KB
Text-to-Speech : Enabled
Screen Reader : Supported
Enhanced typesetting : Enabled
Word Wise : Enabled
Print length : 52 pages
Lending : Enabled

This book is designed with a series of active stretches and exercises for seniors that can be done while lying in bed. Active stretching not only stretches the muscles and tissues, but prepares the muscles for the action by activating and warming them up. The exercises will help alleviate some of the aches and pains in the joints, while getting you more energetic and stronger..

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