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.

Time to Start Training

5 bucket list races that make 'Merica great

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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

Last week, I wrote about some of the world's best bucket list marathon and half marathons. But, what about here in the United States? We got some great places to explore on foot like our National Parks, Wine Country, and let's not forget our southern most state, Hawaii. So, I've made a list of marathons and half marathons to honor some of America's best bucket list destinations.

Red Rock trails​

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Zion National Park Marathon

Zion National Park, Utah

February 20, 2020

It's a steady climb to the road to Zion. This race starts and ends in Springdale, Utah. Runners travel along the Watchman trail to carefully arrive at the mouth of Zion Canyon. Runners can stop and take in the breath-taking views of of cold snow canyons and snow capped cliffs. Better hurry and register because this race sells out every year.

Race fit for a Disney Princess

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Disney Wine and Dine Marathon

Orlando, Florida

November 3, 2020

This popular race takes place on Walt Disney World Resort. Runners get to run wild through the theme park. Make sure to bring your camera for this novelty race. It is perfect for the Mickey and Donald Duck lovers. Stop and take your picture with your favorite Disney characters every mile. This marathon is great to walk and trot to the finish line which is a food and wine festival fit for a prince…or…..princess or……a fairy………or a cricket.

Get hitched on this marathon course.

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Rock and Roll Las Vegas Marathon

Las Vegas, Nevada

November 16-17, 2020

The Rock and Roll race series really out did themselves with this one. Have you ever wanted to dress as Elvis or a Cirque Du Soleil character, listen to your favorite rock band, and run down the Las Vegas Strip at night? Me, too! This race is definitely on my bucket list. There is so much packed in that it takes an entire weekend. This marathon is literally a night race down the Las Vegas Strip. You get to enjoy the sights, sounds, and smells of Vegas. You can even get married on course at Mile 3. Bands play at every mile of the race to keep you pumped up. A Rock and Roll race would not be right if it didn't start with a pre-race performance from headliner Kesha. Can I say #StripAtNight?

Run the rolling hills of wine.​

Pixabay.com

Napa Valley Half Marathon

Napa Valley, California

March 1, 2020

This is known as the "biggest little marathon in the west." This picturesque course starts at the Silverado Trail from Calistoga and ends in Napa Valley. Runners run past the vineyards and wineries. It is the perfect tour of wine country. This race is not just wine. This road race is a Boston Qualifier. You will truly want to Run.Sip.Savor.

Fun in the sun.

Pixabay.com

Honolulu Marathon

Honolulu, Ohau

December 8, 2019

Run in paradise in our southern most state. Sandy beaches, tropical flowers, and palm trees. Kick off the weekend with a luau complete with male and female hula dancers. The 5am start is no hardship with a spectacular fireworks show. The run up Diamond Head Crator is a challenge, but well worth it. You get to experience the laid-back attitude of Hawaiians. It's come one, come all for this race. Everyone and their mama, grandpa, whoever else comes out. There is no time limit or limit of participants. Fun in the sun.

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