Table of Contents
- 1. Single Leg Glute Bridge
- 2. Lying Leg Raises
- Click next to really get your butt in gear!
- 3. Downward Dog to Plank
- 4. Rotational Push-ups
- 5. Donkey Kicks
- 6. Mountain Climber
- Just a few more to go! Find them on the next page.
- 7. Supermans
- 8. Arm Circles
- 9. Crab Toe Touch
- 10. Side Leg Raise
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Ladies – it’s cold out, the gym is far away, and all you want to do is lay in bed. Good! That’s step one of this workout. These exercises will hit all the areas women are most concerned about: abs, glutes, legs, and arms. All of these moves can be performed from the comfort of your bed and would be a great addition to your morning routine.
After you’ve mastered these moves during your latest Netflix binge, attempt the full workout with a bit more intensity. Combine the moves into a circuit and repeat three to five times through.
Now, just follow along, get a full-body workout, and stop beating yourself up for hitting the snooze button.
1. Single Leg Glute Bridge
Targets: Glutes and hamstrings
Lie down with knees bent and feet flat on the bed. Raise one leg off the bed and pull your knee to your chest. You may hold your leg to your chest with your arms or keep your arms flat at your side. While maintaining the knee to chest position, extend your hips upward by driving through your heel and contracting your abs. Raise your glutes off the bed and extend your hips as far as possible. Pause at the top, lower, and repeat. Do 10 reps per leg.
2. Lying Leg Raises
Lie down with your back flat and your hands underneath your lower back with palms face-down. While keeping your legs extended and as straight as possible, raise them together until they’re at a 90-degree angle with the floor. Slowly lower your legs down to the starting position. Repeat 10 times.
Click next to really get your butt in gear!
3. Downward Dog to Plank
Targets: Abdominals, obliques, glutes, shoulders, arms
Begin on your hands and knees with wrists directly below the shoulders and knees below the hips. Tuck in your toes, lift your knees and straighten your arms and legs to plank position. Suck in your abdomen and raise your hips up, forming an upside down “V.” Your arms and legs should be straight, with your neck as a continuation of your spine. Return to plank by shifting your weight forward until your shoulders are stacked above your wrists. Repeat 10 times.
4. Rotational Push-ups
Targets: Chest, shoulders, arms, abdominals, obliques
Begin in push-up position with your feet together and hands directly below your shoulders. Lower your body to the bed to do a standard push-up. Push back up, raise one arm and rotate your torso until both arms are extended and form a “T.” Return to plank position and repeat. Perform 10 reps.
5. Donkey Kicks
Targets: Glutes, hamstrings
Begin on your hands and knees, with wrists directly below the shoulders and knees below the hips. While engaging the abdominals and keeping your knees bent, raise one leg behind you until your thigh is in line with your torso and your raised foot is parallel to the ceiling. Lower and repeat. Do 10 reps per leg.
6. Mountain Climber
Targets: Abdominals, shoulders, triceps, quadriceps, hip flexors
Begin in plank position, with your hands directly below your shoulders and your body flat from shoulders to ankles. Lift one foot off the bed and slowly bring your knee inward, as close to your chest as possible. Return leg to starting position and repeat with other leg. Do 10 reps per leg.
Just a few more to go! Find them on the next page.
Targets: Back, glutes, hamstrings
Lie face down with your arms extended in front of you. While keeping your arms and legs as straight as possible, simultaneously raise your arms and legs upward. Hold this position for a few seconds, then lower your arms and legs back to the bed. Repeat 10 times.
8. Arm Circles
Targets: Shoulders, traps
Extend your arms straight out by your sides so that they are perpendicular to your body and parallel to the bed. Slowly make forward circles that are about one foot in diameter. Make 15 circles, then make 15 circles in the opposite direction.
9. Crab Toe Touch
Targets: Abdominals, lower back
From a sitting position with bent knees, place your palms on the bed, below your shoulders, and drive through your hands and heels to lift your torso so that it is parallel to the bed. Simultaneously, raise your right hand and left leg, and touch your toes while maintaining a lifted and engaged torso. Return to the starting position. Repeat with left hand and right leg. Do 10 reps on each side.
10. Side Leg Raise
Targets: Thigh abductor, obliques
Lie down on your right side, with your right arm bent and resting under your head. Place your left hand on your left hip. Extend your legs so your body is in a straight line. While maintaining straight legs, slowly lift your left leg. Lift as high as you can, while keeping your hips steady and facing forward. Lower your leg and repeat 10 times. Switch sides and perform 10 reps with the right leg.
Now that you don’t have to feel bad about spending so much time in bed, learn The Art of Biohacking Your Feng Shui and Transforming Your Home into a Complete Wellness Sanctuary, as discussed with Melissa Ambrosini in one of my recent podcasts.