We’ve all had mornings where the alarm goes off, signaling it’s time for your workout—but you just cannot even. Or maybe you have a big day of work ahead of you, and the very act of getting out of bed is daunting and unwelcome. Here’s a compromise: instead of hitting the snooze button again, here are simple exercises you can do without leaving your bed. Productive procrastination anyone?
1. Hip bridge
With your knees bent and feet planted on the bed, keep your arms at your side, squeeze your glutes together, lift your hips and hold for 1 minute.
2. Jack knives
Lie down with your arms above your head and keep your legs straight. Lift up your legs and arms to meet, then slowly release down. Complete 15 reps.
3. Toe touches
Start with your legs lifted to the ceiling and arms lying flat above your head, making an “L” shape with your body. Then, reach up vertically to touch your toes, crunching your abs in the process, and then slowly lower back to starting position. Complete 20 reps.
4. Leg lifts
Start with your legs lying flat and arms either behind your head, under your lower back, or to the side. Next, lift your legs up until they are perpendicular to the bed, then slowly lower back down (the slower you go the harder the workout). Bonus points if you can complete reps without touching the ground in between. Complete 20 reps.
5. Outer thigh lifts
Lie on your right side, using your right arm to support your head, and keep your legs stacked on top of each other. Slowly lift your left leg to about a 60-degree angle from the ground, then slowly release back down without touching your right leg between reps. Complete 30 reps on each side.
6. Inner thigh lifts
Lie on your right side, and use your right arm to support your head. Then, bend your left leg and place your left foot over your right leg. Lift your right leg using your inner thigh, foot flexed, in tiny pulses without releasing to the bed between pulses. Complete 30 reps on each side.
7. Scissor kicks
Lie on your back, arms either under your lower back or to the sides. Next, lift your legs to a 45-degree angle and drop the left leg while raising the right, then raise the left and drop the right. That’s one rep. Complete 20 reps without returning your legs to the ground. (P.S. the lower your legs to the ground, the harder the workout because your abs are working more.)
8. Planks
Try this six-minute plank routine to work your abs and arms, 1 minute in each position: forearm center, right, left, then arms extended center, right, left. Your abs will have to work harder if you plank on a bed because your grounding surface isn’t as stable.
9. Butterfly crunches
Lay on your back, heels pressed together and thighs apart, as close to touching the bed as is comfortable, with your arms supporting your head. Slowly crunch up, and then slowly release back down. Complete 25 reps.
10. Push-ups
We may hate them, but face it — they’re an effective and simple workout for both your abs and your arms. Start in an extended plank position, abs tucked in and back flat. Slowly bend your arms until you are as low as you can get without dropping to the bed, and then extend back to the start. If you need to, drop to your knees instead of your toes. Complete 25 reps.
11. Stretch
Stretching is so important and a great way to start your day. Touch your toes, stretch out your arms above your head, do a few downward and upward dogs and just give some love to any muscles that might be feeling overworked. Remember: Take it easy and don’t overextend, otherwise, you might injure yourself.
These exercises are easy, equipment-free and you don’t even have to get out of bed. Whether you’re just waking up or in need of a study break, complete a few (or all!) of these to strengthen your muscles and give your brain a break. Remember to go slowly, as this actually makes your muscles work harder and will ensure your form is perfect.