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Food & FitnessHealth

Bed Rest? Rest Bed!

Apparently you really can get a great workout by doing Pilates in the comfort of your own bed.It’s an easy and comfortable place to get a toning, lengthening workout using just your body weight. Plus, the springiness of the mattress provides a little extra dose of resistance. To create a series of killer, bed-centric exercises with all of this in mind. You only have to slip out from underneath your comforter to do it before promptly returning to your Netflix binge minutes later.

  1. THE BRIDGE
  • Lie on your back with your arms by your side, with a neutral spine. Bring your feet onto the top of the headboard, or place the soles of your feet flat on the wall or headboard with your legs parallel.
  • On an exhale, deepen your belly button to your spine to curl your tailbone up off of the bed.
  • Press into your feet as you continue to roll up, one vertebra at a time, to come into a bridge.
  • Inhale at the top. Exhale to roll back down.Repeat 10 times.

 

  1. TOE TAPS
  • Lie on your back in neutral spine.
  • Exhale to wrap your low, deep abdominals around your waist like a corset and bring your legs into tabletop position.
  • On an exhale, lower one toe down toward the floor.
  • Only go as low as you can while maintaining a neutral spine, and keep your abdominals pulled in. Alternate legs for 10 repetitions each.

  1. DEVELOPPE
  • Lie on your side with straight legs. Stack your top hip and shoulder directly above your bottom hip and shoulder for proper alignment.
  • Bend your top knee to draw your toe up the inside of your bottom leg. Keeping the leg turned out, extend the knee to lengthen the leg towards the ceiling.
  • Lower the straight leg down to return to the starting position.
  • Perform 10 repetitions on each leg.

 

  1. FOUR POINT TICK TOCK
  • Begin on all fours close to the edge of the bed. Reach the outside leg off the bed toward the floor.
  • Keeping your deep belly engaged and your spine reaching long, lift your leg out to the side.
  • Lower it back down toward the floor, then lift it up to the back. Maintain a square pelvis and keep your shoulder blades wide on your back.
  • Perform 20 repetitions on each leg.

 

  1. FLIGHT
  • Lie on your stomach with your hands under your shoulders.
  • Float up into a small upper back arch while maintaining a long, supported lower back.
  • Keep your collarbones wide as you lengthen your arms forward until they are straight.
  • Bend the elbows to draw the arms back in. Lower down out of the arch. Perform 5 reps.

 

  1. HEEL PRESS SQUAT
  • Begin standing, facing away from the bed. Bend one knee to bring the sole of the foot onto the side of the bed.
  • Bend deeply and sit back towards the bed.
  • Press off the foot that’s on the bed, while engaging your hamstring and glute to come back up to standing.
  • Perform 20 repetitions on each leg.

 

  1. LUNGE STRETCH
  • Stand with your right foot on the ground parallel to the edge of the bed. Bring the front of your left leg up onto the bed behind you.
  • Bend your right knee, keeping your knee behind your toes. Draw your abdominals in and up to lift the torso while reaching back through the left leg.
  • Breathe deeply as you hold the stretch.
  • Repeat twice on each leg, alternating sides.

 

  1. TWIST WITH CHEST OPENER
  • Lie on one side near the edge of the bed with your knees bent and your arms extended out in front of you.
  • Lengthen the top arm out, up, and open to bring your torso into a twist. Allow the shoulder to open so that the arm drops off the bed toward the floor.
  • Breathe into your chest.
  • Repeat twice on each side, alternating sides.

 

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