Forget a shopping list of expensive equipment…work out from your bed!
Plank Twists
- Lie on your right side, resting your right hip and right forearm on the floor or bed. Keep your feet resting one on top of the other, your hips, knees, and shoulders all in a straight line.
- Pull in your core and keep everything tight and lift your hips off the floor or bed. Hold your left arm up into the air at a right angle and keep everything pulled in as you stretch the arm up and keep the hips held high.
- Hold for 30 seconds, then lower your hips. Repeat on the other side. That’s 1 set. Try to do 3 set each day.
This exercise will work your abs and obliques, as well as your triceps (also known as “bat wings.”)
Butt-Toning Leg Lifts
- Lie on your right side, resting your right hip and right forearm on the floor or bed. Keep your feet resting one on top of the other, your hips, knees, and shoulders all in a straight line.
- Keeping your hips and forearm still, lift your left leg by using your glutes. Keep everything tight, pulling your glutes and core in. Lift your left leg about 5 inches off the floor or bed, repeating the motion 12 times.
- Repeat on the other side; that’s one set. Try to do 3 set each day.
This exercise will work your glutes, quads, and calves.
Backwards Crunches
- Lie flat on your back on your floor or bed. Keep your arms by your sides, hands flat and facing down.
- Lift both legs up at a right angle and place your feet together. Bend your knees so that you create a diamond shape between your legs.
- Pull up with your core and lift your hips and butt off the floor or bed to do a “backwards crunch,” keeping your palms facing down on the ground. Your feet should lift higher into the air before you bring them back to the original position.
- Repeat 12 times; that’s one set. Try to do 3 sets each day.
This exercise will work your lower abs and your quads.
Plank into Shoulder Extension
- Get into plank position: place your palms flat on the ground and place your feet stretched out behind you. You should be on your tiptoes as if you were going to do a push-up.
- Your wrists should be aligned with your elbows and your elbows should be lined up with your shoulders.
- Pull up in your core and keep everything tight and engaged. Keep a slight bend in your elbows so that you don’t lock out your joints.
- Extend your right arm out in front of you and hold for 2 seconds. Repeat with the left arm. Alternate side 12 times; this is one set. Try to do 3 sets each day.
This exercise will work your abs and arms.