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.

A little yoga in your life

Yoga tips, part 3: Sleep like a baby

Here are a few yoga poses that will help you ease into a restful night and sleep like a baby. Right before you go to sleep, begin your practice with the combination of these poses and deep breathing to calm the mind, your body will begin to release physical tension. This combination activates your parasympathetic nervous system, which helps counteract stress.

1) Restorative child's pose:

To come into the pose: sit on your shins, knees together (however if you are putting a pillow under tummy, spread the knees to insert pillow. Lay forward in Child's Pose resting the body over the knees or pillow. Arms can rest forward or behind, the head should take equal time being turned to each side. If needed, make sure you have enough space under the belly, to not strain the back. Hold this pose between 20 seconds and 2 minutes.

2) Supine Twist:

There are many health benefits to supine twist. Here are just a few. Help release lower-back,

Opens tight shoulders, elongates the supporting spinal muscles, improves digestion, and quiets the mind, just to name a few. To start this pose lay on your back. Hug your right knee into your chest. Take your left hand to your outer right thigh and guide your right knee to the left. Reach your right arm out to the right on the ground. You can stay with a neutral neck or, if it feels good, look to the right. You can keep your left hand on the ground.

3) Supta battakansana:

This is also known as reclining bound angle pose. Lay on your back on the floor. Bend your knees and place the soles of your feet together. Lie back on your bolster and support your head with a blanket, so that your head is above your heart. Allow the knees to open and relax into the props. Hold for about 30 seconds up to 2 minutes. You also want to remember to breath 20-30 breaths during this time period.

4) Savasana:

This is also known as Corpse pose. You want to end your sequence with this pose and hold for either 3-10 minutes. Lie back, letting your legs and arms relax. Bring your attention to your breath and notice which nostril is clearer. To come out of the pose, draw your knees in toward your chest. Instead of automatically rolling to your right side, roll onto whichever side feels comfortable.

Try these 4 positions to help you fall asleep faster and get a restful night of sleep. A huge thank you to Nathalie Kosman who helped me throughout the yoga series. You can catch her at The Preserve, Fit Athletic Club and Equinox for private and group classes! Also on Instagram @Nathalie_kosman

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