Don't want to get up extra early to log a morning workout at the gym? Fine, stay in bed. You can still transform your body with exercises you can do right on your mattress. Choose a few of them, or complete every move, and perform as many reps as you can in 30 seconds. You'll burn more calories than you would by repeatedly hitting the snooze button.
Hip Raise
Hip Raise
Lie on your back with your knees bent, heels near your butt, and arms along your sides with palms facing down. Press into your heels as you lift your hips up so your body forms a line between your knees and shoulders. Without extending your leg, squeeze your butt as you lift your right foot up off the bed and bring your right knee directly over your right hip. Place your right foot back on the bed and repeat on the left side. That's one rep. Continue to alternate.
Side Plank
Side PlankLie on your right side and place your right forearm on the bed. Keeping your hips, shoulders, and feet stacked, brace your core as you lift your hips up toward the ceiling as high as you can. Stretch your left arm straight up toward the ceiling. Without touching the bed, slowly lower your hips, then return to starting position. Keeping your core tight, twist from the waist as you bring your left arm down and underneath your body. Return to starting position to complete one rep. Continue for 30 seconds, then repeat on the opposite side.
Left Lift
Left LiftLie on your right side with your right knee bent and foot behind you. Prop your head up with your right hand and place your left hand on your left hip. Point your left toes and extend your left leg to form a straight line with your body. Keeping your hips stacked, lift your left leg straight up toward the ceiling, then bend the knee and bring it in toward your core. Extend the leg back up toward the ceiling, then lower it with control to return to starting position. That's one rep. Continue for 30 seconds, then repeat on the opposite side.
Crunches
CrunchesLie on your back with your arms along your sides, palms facing down. Bring your feet together and open your knees out to the sides so the space between your legs resembles a diamond. Press into your palms and brace your core as you raise your feet up over your hips. From this position, lift your hips up off the bed to drive your feet straight up toward the ceiling. With control, bring your hips back to the bed. (Don't drop your feet.) That's one rep.
Jack Splits
Jack Splits
Lie on your back on the bed with your thumbs interlocked, arms and legs outstretched, and feet together. Brace your core as you lift your arms and feet off the bed, keeping knees and elbows locked. Exhale as you lift your legs up and out to form a V, and lift your entire upper body off the bed. As you come up, swing your hands straight forward through the V. With control and without touching the bed, release your arms and legs, and lower back to starting position. That's one rep.