Exercising in Bed

A friend of mine is stuck in bed recovering from surgery on her foot – OUCH!!!

And seeing as:

  1. She’s an exercise junkie, and
  2. She can move from her bed or put weight on her feet…

I have put together today’s post on exercising in bed especially for her.

So here we go… Exercises that can be performed in bed (and get your mind out of the gutter)

LEGS

  • Hip Thrusts / Hip Bridge – 2 leg/1 leg
  • Side Lying Leg Lifts – both legs / both directions
  • Supermans – aka prone (face down) arm & leg lifts
  • Leg Press with Bands – loop band around feet (or foot in this case)

  • Calf Press with Bands – loop band around feet (or foot in this case)

 


ABS/CORE

  • Rolling Like a Ball
  • Crunches
  • Reverse Crunches
  • Toes to the Sky

CHEST

  • Isometric Chest Squeeze
  • Push-ups – from the knees for my toe-injured friend
  • Band Chest Presses – band behind your back while lying face up


ARMS/SHOULDERS

  • Supine Plank + Tricep Dips – take his last pose & bend the elbows to do a “dip”
  • Band Snatches  – imagine the video guy lying down instead of standing – loop band around good foot


  • Band Bicep Curls – loop band around good foot
  • Band Close-Grip Chest Presses – same as chest press – keep grip narrow
  • Band Skull-Crushers – band behind your back while lying


  • Band External Rotation



BACK

  • Band Reverse Flys  – band behind your back while lying face up


  • Scapula Retraction – like the external rotation exercise, except you focus only on pushing your elbows into the bed