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An Exercise Routine You Can Do In Bed

You aren’t going to get six-pack abs or a supermodel physique exercising in bed. But on those mornings when the thought of getting up, strapping on your athletic shoes and heading out to the gym is more than you can bear, isn’t it good to know that you can still fit in a quick exercise session before your feet even hit the floor? Here’s an easy routine that will help tone your entire body, and best of all, it burns a lot more calories than hitting the snooze button, rolling over and going back to sleep does. 

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1.  Stretch It Good

Start off by waking up your sleepy muscles with a full-body stretch.

1. Lie flat on your back, with your legs straight and your arms at your sides.
2. Now raise your arms up over your head, lift your legs slightly off the bed, and stretch your muscles as much as you can without discomfort.
3. Hold for a few seconds, release and relax. Repeat three times.

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2.  Knee Benders

1. Lie on your back with your knees bent and your feet flat on the bed. Your arms should be stretched out along your sides with the palms down.
2. Now lift your hips up off the mattress so that your body forms a straight incline from your knees down to your shoulders. Hold this position.
3. Keeping the knee bent, lift your right leg until the knee is directly above your hip.
4. Lower the leg and repeat on the left side.
5. Continue until you’ve done 10 reps on each leg.

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3.  Around the Clock

This one is simple, but you will definitely feel the burn.

1. While lying flat on your back, press your legs together, and then lift them several inches up off your mattress.
2. Keeping your knees together, draw circles in the air: first 20 in a clockwise direction, then 20 going counterclockwise.

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4.  Plank

The basic plank is one of the bestexercises for your abs, and it gives your arms and shoulders a good workout as well.

• Start off on your stomach. Now lift up to balance on your toes and your forearms, as if you are about to do a pushup.
• Your arms should be slightly more than shoulder-width apart, and straight from shoulder to elbow, with your fingers pointing forward.
• Your body should be straight – don’t arch your back or let your rear end droop.
• Avoid neck strain by keeping your head aligned with your back while looking at the mattress in front of your hands.
• Hold this position as long as you can, at least 20 seconds.

Photo courtesy of Jillian Michaels

5.  Leg Lifts and Extensions

You’ll feel these in your legs, hips, rearand abs.

1. Lie on your left side, with your head propped up on your left hand and your right hand balanced on the mattress in front of you.
2. Lift your right leg straight up until your toes point at the ceiling.
3. Bring it down and hold it just a few inches above your left leg. Remain in this pose for ten seconds.
4. Now lift the right leg back up to point at the ceiling, then bring it back down and extend the leg straight out in front of you so that your toes point at the wall across the room.
5. Keep your leg suspended a few inches above the mattress, and hold the pose for ten seconds.
6. Repeat this entire cycle five times, then roll over and do five reps on your right side.

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6.  Leg Sweeps

1. Balance yourself on your hands and knees close to one side of the bed. Keeping the leg straight, swoop the leg nearest the edge of the bed down towards the floor.
2. In one smooth movement, lift the leg out towards the side.
3. Drop the leg towards the floor again, and then lift it up straight behind you until it’s aligned with your spine.
4. Repeat the cycle 20 times, then move to the opposite side of the bed and do 20 reps with your other leg.

Photo courtesy of Jana Heath Fitness

7.  The Boxer

1. Sit on the edge of your bed with your feet on the floor.
2. Imagine an opponent standing directly in front of you, and throw out punches while alternating your arms. Punch straight forward for 30 seconds.
3. Now throw uppercuts for 30 seconds.
4. Switch to crossing your midline with your punches for 30 more seconds.
5. Repeat the entire cycle once more.

Photo courtesy of SheKnows

8.  The Pinwheel

This is another simple one, but you’ll probably feel a burn in your arms.

1. While sitting up, hold your arms out straight to each side.
2. Using both arms, make small, tight circles to the front for 30 seconds.
3. Reverse the direction of your circles for another 30 seconds.

9.  Final Stretch

1. Sit in the center of your bed with your legs crossed.
2. Place your hands behind you with the fingers pointing toward your rear end.
3. Now lift your hips upwards while your head and shoulder drop back, rising until your back is in a gentle stretch.
4. Hold the pose for ten seconds, then relax.

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