Exercises in Bed Follow Along Video

written by Nina Shantel, blog: RealDietHelp.com, published 2024

Some days we don’t have the energy to do much, but we still want to move without draining our energy so I created a gentle, strengthening workout you can do in bed or on a yoga mat. There is no standing, all exercises are performed either sitting or lying down.

This full bodyweight workout is ideal for seniors who are not comfortable getting down on the floor.

All that is needed is a soft surface, like a bed or a yoga mat and two pillows.

Play the YouTube video below and join me in these movements.

Below are the exercises, in order:

1. Side leg lifts, in and out, back and up. 10-15 reps.

2. Glute bridges. 10-15 reps.

3. Lay on back, bend knees, move legs in and out to work the inner thighs

4. Lay on back, bend one knee, point and flex one foot 10-15 reps. Repeat with the other foot

5. Ankle rotations (I forgot to do this exercise in the video)

6. Happy baby pose

7. Lay on your back or prop yourself up on your elbows. Place one pillow under one bent knee. Perform 10-15 single leg extensions by bending and straightening the leg with a flexed foot. Repeat with the other legs.

8. Same as number 8, except perform double leg extensions (both legs bend and straighten) 10-15 times.

9. Roll to the side for a quad stretch. Repeat on other side.

10. Roll onto stomach for 10-15 cobra pushups

11. Child’s pose yoga stretch

12. Lay on your stomach. One pillow is cuddled under your chest and the other pillow is positioned under your thigh. Perform 10-15 hamstring curls on one leg by bending and straightening the leg with a flexed foot. Repeat with the other leg.

13. Repeat number 12, but with both legs to perform double leg hamstring curls.

14. Superman’s with prone lat pull downs. Lay on your stomach, forehead on your mat or bed, extend arms over your head, fingers stretched, clench hands, raise arms so they aren’t touching the mat/bed, bend elbows wide to do a pull-down. Extend arms overhead and repeat 10-15 times.

15. Hamstring stretches on your back. Lay on your back and extend one leg up in the air, interlace your fingers behind your thigh and gently bring your leg towards your chest.

16. Seated T’s. Sit on your bed or mat, bring arms out to your side, straighten arms, bring arms forward, in front of your chest, and bring arms backwards. Arms should be straight the entire time.

17. Bicycles on your back

18. Neck, chest, shoulder stretches (see video)

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/