Get fit from your bed!

10 exercises you can do at your bed while traveling during the holiday season

It's that time of the year, where you will either a) be traveling, or b) too comfy and warm to get out of bed! And don't worry even while you are traveling to your favorite mother-in-law's house, I got you covered. We've all had those moments, even the biggest fit junkies, where you wake up and think…. maybe I could work out from my bed? Well below are some of the top exercises you can do, all without having to leave your bed!

1)The Pilates clam

In the video, first you will notice a pillow in between my arm and head. Place a pillow or towel here in order to keep the spine in line from head to end of tail bone. Remember this is a beginner exercise, but you can always advance it and lift the feet in the air, in the same position. Repeat 3 sets of 15 each.

2) Straight- leg lifts

Laying on your left side, place your right hand on your hip, while your arm is bent and helping to support your head. Lift the right leg up to about a 45-degree angle. Repeat 15 times with 3 sets and you will feel your glutes start to burn. Flip over to your right side and repeat on left leg.

3) Prone Cuban Press

This isn't as much of an exercise, but it is very beneficial to your arm flexibility and strength. This is similar to a prone Cuban press, except without weight. Lie on your belly extend your arms straight out. Try to pass through your arms right underneath your shoulders, while bending your arms and reaching through towards the toes. Using the same motion come back up through, back to the top. This is harder than it looks and will really test your flexibility. Repeat these 15 times.

4) V-ups (jackknife sit-ups)

Technically, you can do any form of sit-ups here. However, I like to choose V-ups, especially if you have a bony spine, the bed helps tremendously with the comfort of your spine. While lying on your back, extend your arms over your head and legs straight out. All in one movement raise your upper half of your body reaching towards the ceiling. At the same time your legs will come up to try meet your fingertips. Remember your hands are reaching towards the ceiling and toes are trying to reach those hands. Try not to let your feet meet your hands, before your hands get to the top point of the exercise. Repeat 12 times for 3 sets.

5) Marching hip raises

Start in the same half bridge position, except this time you are going to lift 1 leg up in a 45-degree angle, and hold for :1 second. Alternate each leg, 10 times. Reminder you are alternating legs while you are still holding this bridge position.

6) Bird dogs

Start in a table top, hands, knees, and shins resting on the bed. In one motion reach out your right arm along while straightening out your left leg, hold for 1 second. Then alternate your arms and legs. The unevenness of the bed will really give you a test of your balance. Repeat 10 times each and 3 sets.

7) Half-bridge

While lying on your back on the bed, with your knees bent, tuck-in your chin tucked into your chest. As your booty lifts off the bed, dig your heels into the bed, squeezing your glutes. For an added benefit, fold a pillow and place within your knees and squeeze for :5 at a time. This will help you tone the inner part of your thighs. Repeat these 15 times, for 3 sets.

8) Single leg half-bridge

While lying on your back, bend one leg, while the other is in the air at a 45-degree angle. Arms are to each side, palms down. With 1 leg lifted, you will lift your gluteus maximus in the air, pushing through your hips to the ceiling, hold for 1 second and release. Repeat on same leg 10 times, then alternate to other leg.

9) Booty sculpting hip rotations

These are small movements, but you will definitely feel it in your booty. Lie on your belly, bend your arms, and use your hands for support of your head. Straighten one leg, while bending the other leg (foot resting behind opposite knee). This movement can be slow and at your pace. With only lifting your bent knee up from the bed be sure to keep the rest of the movement pressed against the bed. Again, this is a small movement, only lifting a few inches. This movement targets a complex group of muscles that include gluteus medius/maximus, piriformis, and quadratus femoris.

10) Toe Taps

Lie on your back towards the edge of the bed, make sure you have a neutral spine the whole time. Bring your legs into a table top position (bending at a 45-degree angle). On the exhale lower on leg towards the ground. Only go as low as you can while maintaining a neutral spine. This will also make sure your abs are pulled in and working. Alternate legs throughout the exercise and do 10 reps on each leg.

H-Town Run Tourist

Are you an H-Town Run Tourist?

pixabay.com

Jovan Abernathy is an international marathoner and owner of Houston Tourism Gym. To claim your free tour, contact her at info@tourismgymhtx.com. Follow her on Twitter @jovanabernathy. Instagram @TourismGymHtx. Facebook @TourismGymHtx

You may have noticed that I have begun calling my column: H-Town Run Tourist. H-Town Run Tourist describes my relationship with the city I live in, the sport of running, and myself. Below is a list of the characteristics of an H Town Run Tourist. Read and decide if you if you are a run tourist too.

pixabay.com

You are super curious.

If you are anything like me, you love to discover new running or walking routes. What is this? What is that? Who painted that? When did that open? What does that taste like? Sometimes I feel like I am a dog that has her nose in the grass ready to smell just about anything.

pixabay.com

You started running to find yourself.

A lot of people spend a lot of time running away from themselves. But, if you are like me, you starting running to run into yourself. (Clever, huh) If you missed it, what I mean is that maybe you started running for your health, a mid life crisis, a divorce, or for your mental health.

When I was in Africa, I asked many of the other runners why they were running in Victoria Falls. I got many answers, all of them were amazing. However, one gentleman answered that he and his wife always wanted to run a marathon. She had died the year before and he was running for her. (I know, I need a tissue too.)

You are just not that competitive.

When I thought about it, I found that I am not competitive with other runners as to be the best. I am more interested in how well I can beat my best self. I am always competing with myself. I feel that once you make it to the start line, you have already won. (many things can happen before the start line.) Many times, I "compete" with how much I can enjoy the experience of the race and still stick to a timetable. I love reading signs, taking pics with new friends, and chatting with people at the before and after party.

pixabay.com

You love to think and dream. BIG.

If you are like me, you love to dream and think BIG. If you are running a long distance, you have time to dream. I quickly found that I could let my mind go. When you are on the open road for hours training, you find that it is the best place to solve problems. Then, I began to dream big. I quickly decided that I wanted to run around the world. I set the intention and I was able to achieve that goal. I also use it to meditate. I love studying flowers and trees for their fractal patterns. It helps get the best endorphin high.

pixabay.com

You have wanderlust.

Let me get this straight. If I strap on my running shoes, walk out of my door, and just keep going, I'll end up in this cool place. If I can do that here, where else can I go? This rabbit hole is worth going down. Where is the next race? In Houston? In Austin? In a national park? In a jungle? Overseas? It never ends.

pixabay.com

You can totally put yourself first.

This sounds crappy. Co-dependent people confuse this with being selfish. Healthy minded individuals know that true self care means to take care of yourself first so that you can take care of others. Others will try to get in your way by guilt tripping you to spend more time with them, but know that you have to be in a good place to help others or it just will not work.

pixabay.com

You are truly grateful for......everything.

Chances are, you don't even know that you practice gratitude. It just comes naturally. If you are anything like me, you starting running out of hardship, almost necessity. But, along the way, you could not help but notice the trees, the flowers, and the birds. You just had to stop and smell the roses. Gratitude comes naturally to you!

pixabay.com

You are Houston Proud and Houston Strong.

If you are like me, you love you some Houston, Texas. Whether you are running in Memorial Park to Buffalo Bayou Park or in the Chevron Houston Marathon. You could be running downtown Houston passing by originals by Gonzo 247, David Adickes, or Daniel Anguilu. You know one thing…..You would not live in another city in this country. In fact, you can't wait until this weekend to do your weekend long run and enjoy all the Houston craft beer that goes with it.

SportsMap Emails
Are Awesome