How to exercise – without leaving your bed

The gym is not for everyone and that’s okay. Here are 13 simple exercises you can do without even leaving your bed.

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All exercise is good exercise and sometimes you have to set the bar low. If you lack the physical and mental energy for a sweaty workout – go for what you can handle. A little is better than nothing – not all exercise is about breathing heavily and sweating profusely. Sometimes it can be a way to counteract stiffness and make your body more mobile. And who knows? Suddenly you’re standing in the living room doing squats.

Here’s a workout, consisting of 13 exercises, developed by Bustle with the help of three fitness experts. The best part? You don’t even have to leave your bed.

1. Ankle circles

Instructions: Lie on your back and stretch out your legs. Using your big toe as a kind of laser pointer, create as big a circle as you can by moving your ankle counterclockwise. Continue for 20 seconds and then change direction.

Then switch feet and repeat.

2. Knee circles

Instructions: Bend your knees at a 90-degree angle. This time, your knees act as laser pointers. Draw circles on the ceiling with your knees. For stability, you can place a hand on the kneecap that follows the movement. First counterclockwise and then clockwise for 20 seconds before switching knees.

3. Arm circles

Instructions: Stretch both your arms out to the sides and make as big circles as you can with your index fingers. 20 seconds in one direction and 20 seconds in another direction.

4. Shoulder circles

Instructions: Rest your head directly on the mattress and pull your shoulders up towards your ears. Bring your shoulder blades together to push your shoulders back towards the bed. Then pull your shoulders down towards your hips and repeat the circular movement 5-6 times before changing direction.

5. Alphabet with arms and legs

Instructions: An exercise that can be more challenging than it seems. Stretch your legs out as much as you can and lift them slightly off the bed. Now it’s time to write the alphabet with your big toes. When you’re done, stretch your arms out to the sides and do the same with your index fingers. You’ll train your concentration, motor skills and mobility.

6. Deadbugs

Instructions: Lie on your back and place your knees straight above your hips and thighs. Raise your hands straight up to form a straight line between your shoulders and fingertips.

Activate your abdominal muscles and extend your left leg while lowering it towards the bed (without touching). The right leg should stay the same position. While lowering your left leg, fold your right arm behind your head and down towards the bed. Hold the down position for a few moments and return to the starting position in a controlled manner. Then switch arms and legs. Difficult? Check out the video below!

7. Supine Leg Marches

Instructions: Bend your knees and press your feet into the mattress. Tighten your glutes, which are located in the small of your back, and push your legs up off the bed using your feet. Lift your hips as high as you are comfortable with.

Now it’s time to start marching! Lift one foot and bring your knee to your chest, march your foot back and switch to the next leg. Breathe and perform about 10 marches with each leg.

8. Reverse crunches

Instructions: Crunches are an effective abdominal exercise. Start in the same position as the above exercise. Pull your thighs towards your belly button and your legs in a bent position towards your chest.

Slowly raise your legs as high as you are comfortable with and also raise the glutes off the mattress if you can. Lower your legs and slowly return to the mattress in a bent position. Repeat around 10-15 times.

9. Straight leg raise

Instructions: Repeat the previous exercise but this time with straight legs. Place your hands under the glutes for added stability. Do not forget to breathe. Try 10-15 times. If it gets too hard, you can reduce the number of repetitions.

10. Superman

Instructions: Now it’s time to lie down on your stomach. Stretch both your arms out in front of you, parallel to the mattress. Your upper arms should be approximately in line with your ears. Tighten your glutes and thigh muscles and stretch your arms and legs towards the ceiling as if you were flying. Return to the original position in a controlled manner and repeat the exercise between 15 and 20 times.

You are exercising both your abdomen and your lower back.

11. The happy baby

Instructions: Lie on your back and lift your legs towards the ceiling. Bend your knees so that you reach your feet and grab hold. If you can’t reach all the way, grab your ankles instead. With this starting position, you can do anything you like. Bend your legs to the sides or stretch them straight up – but make sure you still have a good grip with your hands.

12. Lateral leg raises

Instructions: Lie on your left side and place your feet on top of each other or next to each other. Using your arm as a pillow, slowly lift your right leg towards the ceiling. And then back down. Repeat the exercise 10-15 times per side.

13. The dolphin plank

Instructions: As the name suggests, this is a variation on the classic plank exercise. Lie on your stomach and push yourself up with your upper arms resting against the mattress. Push your hip and butt up towards the ceiling and then back down.

The idea is to hold yourself up with your upper arms and feet, but if it gets too hard, you can put your knees in. Hold the position for as long as you can or for about 30 seconds.