Exercises you can do in bed

• ELBOW KNEE CRUNCHES

While lying flat on your bed, bend your knees and, using your abdominal muscles, pull your body up. Bend your arms so that your elbows are pointing at your knees. Bring your left elbow to your right knee, and then back to the starting position. Do the same for the other elbow. Do 15 repetitions, 3 sets.

Purpose: Building up of abdominal muscles while strengthening heart muscles; increasing one’s endurance in the process.

• LEG LIFTS

While lying flat on your bed, put your pillow at the bottom of your buttocks. Raise each leg, one at a time and straightened it up above your head. Later on, you can also lie on your side and raising each leg above your head. Do 15 repetitions, 3 sets.

Purpose: Strengthening and stretching your leg muscles to avoid any cramps or injuries.

• TORSO LIFTS

Lie on your stomach with palms flat on the bed and next to your shoulders. Straighten your arms fully to lift your torso up. Hold for 30 seconds before going back to the starting position. This exercise is quite similar to push-ups. Do 10 repetitions, 3 sets.

Purpose: Building up of upper body strength needed for daily chores and other activities.

• BICYCLE 

Lay with your back on the bed once more, arms on the side. With legs flat on the bed, raise them slowly and move them as if you’re pedaling a bicycle. Pedal for 30 seconds before going back to the starting position. Do 10 repetitions, 3 sets.

Purpose: Strengthening of abdominal muscles while enhancing leg muscles coordination.

• PELVIC LIFTS

Lie with your back touching the bed, with your knees bent; feet flat on the bed and arms on your side. Tighten your buttocks and slowly raise your hips towards the ceiling until it’s in line with your thighs. Afterwards, slowly lower your hips back once more to the starting position. Do 15 repetitions, 3 sets.

Purpose: Cools down the body after the lengthy exercise while at the same time, directing the blood flow back to the heart; reducing the risk of blood clots along the legs.

So there you have it, the five exercises that you can do on the comfort of your own bed. Remember, exercise is as important as eating. It boosts our body metabolism, strengthens our muscles and increases our endurance. Studies have also shown that individuals who exercise regularly tend to have a lower risk of contracting various ailments.

Once more, exercise regularly!!