We’ve all seen those mornings when the bed is so plush, warm and inviting to snuggle into. Whenever you’re feeling a little lazy but still want to be productive, we have the solution that won’t require you to ditch your cozy sheets. Anthony J. Young, CSCS, a fitness expert and founder of Groombuilder, shares the best fat-burning exercises to do in bed.
After you’re done, you can go back to smuggling. Or, you can use these exercises as the motivation you need to start a new day! Keep reading to learn all about them, and next, check out 5 Sneaky Ways to Burn Calories While Netflix-ing.
According to Yung, planks are stellar for strengthening your core muscles. This exercise also helps protect your lower back. To do it, assume a classic plank with your forearms and toes on the ground and your body forming a straight line. “Press your forearms into the ground to round your upper back, and rotate your hips to keep your lower back flat,” says Yung.
Get ready to target your hamstrings and glutes while building strength and burning calories from the comfort of your bed. To do the hip bridge, lie on your bed, bend your knees and keep your feet flat. Push through your heels to press your hips up toward the ceiling, all while squeezing your glutes. Avoid using your lower back muscles to press your body upward.
“It’s a weird name, but it’s a great exercise to build core stability, teach coordination, and activate your glutes,” explains Yung. So gear up for some bird dogs!
To do this next step in our fat-burning exercises to do in bed, stand on all fours with your knees under your hips and your hands under your shoulders. Your lower back should be flat. Extend one arm and the opposite leg at the same time (for example, bring your left arm forward and your right leg back), then repeat the motion on the other side. “Think of kicking your heels until you engage your glutes,” says Yung.
Yung describes the pushup as “one of the best total body exercises for building strength and getting lean.” To do it, assume a pushup (high plank position) with your hands shoulder-width apart. Make sure that your lower back remains flat and your hips do not sag. Lower your body towards the mattress. Your elbows should stay close to each side of your body as you go down.
If you want to make this exercise a little easier, then keep both your feet on the ground and your hands on the bed. To make pushups more challenging, place your feet on the bed and hands on the floor.
Last but not least in our exercises to do in bed, we have the dead bug. The dead bug is a great exercise for activating your abs, and you can do it in your PJs while lying on your cozy sheets.
Begin by bending and lifting your knees and keeping your arms in the air, “like a dead bug.” Throughout the exercise, push your lower back into the bed, and lift your glutes. As you exhale, extend your right leg and your left arm together. Then, switch sides and repeat.