The buzzer of your alarm clock goes off and you realize that your “new year-work out more“ resolution may be turning into a “catch more Zzzzs” resolution because the thought of heading to the gym right now seems incredibly painful. Well, what if I told you that today's workout can take place in bed? Sound too good to true? It isn't and here’s why: The bed actually can be an effective place to perform both cardiovascular and strength protocols. Just like Balance Disc or Bosu Ball, the bed can assist in development of proprioception, which is basically the feedback loop between the body and the brain. When an individual is performing exercises on an unstable surface, they are training their brain to fire more rapidly in order to make adjustments to the body's position based on the circumstance. The body then reacts by re-stabilize, which has multiple benefits.
- Perform each protocol for 30-60 seconds.
- There is no rest in between each protocol.
- You may repeat the routine 1-3 times.
2. Push Ups: This exercise is a staple of P.E. classes across America and can truly help sculpt your arms, while adding strength to your core and mid-section. Start by placing your knees (for modified) or toes and hands (directly, under shoulders) on the bed, while keeping your back straight. Next, lower your chest to the bed, then return to starting position. Perform as many reps as possible.
3.Tic Taps: From the push up, simply take your right hand and tap in front of your left elbow. After you make contact with the elbow, quickly retract the hands to the original position and perform with the opposite hand. Continue tapping back and forth with each for as long as you can.
4. Table Tops: Begin by sitting on the bed with your legs extended in front of you and your arms resting at your sides. Next, bend your knees and place your feet flat on the bed. Both your hands and feet should be flat on the bed pointing in opposite directions of each other. Then, in a smooth action, press firmly into your hands and feet. Straighten your elbows, and lift your hips up toward the ceiling in order to form a straight line with your hips, while making your body appear like a table. Hold the position and squeeze your glutes. Retract, and repeat.
5. High Fives: You have just performed the table top and are ready for the grand finale! Bring you body back to the table top position with your hips in a straight line and quickly take your right hand off of the bed and reach towards the ceiling. Continue alternating between your right and left hand.
So, next time you don't feel like getting out of bed, wake up and work out right then and there…