Get fit from your bed!
10 exercises you can do at your bed while traveling during the holiday season
Dec 14, 2018, 6:20 pm
Get fit from your bed!
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.
The Houston Astros will look to even their three-game set against the Cleveland Guardians on Tuesday night at Daikin Park, with ace-in-the-making Hunter Brown taking the mound.
The Astros (55-36) dropped the series opener 7-5 on Monday, snapping a stretch that saw them win six of their last eight games. But they'll have their best arm on the hill in Brown, who enters with a 9-3 record, a sparkling 1.82 ERA, and a microscopic 0.90 WHIP. The right-hander has been the definition of dominant this season, striking out 126 batters and giving Houston a clear edge in any matchup he starts.
Cleveland (41-48) will counter with Joey Cantillo, who has impressed in limited action. The lefty owns a 3.41 ERA and will face a Houston lineup that has been red-hot, batting .298 over the last 10 games and piling up runs behind contributions from Victor Caratini, Cam Smith, and Jose Altuve.
Despite Monday’s setback, the Astros are still 32-15 at home and boast a 43-13 record when outhitting their opponent. Cleveland, meanwhile, has lost nine of its last 10 and is hitting just .187 over that span — though Jose Ramirez and Steven Kwan remain threats to change a game with one swing.
TOP PERFORMERS: Jake Meyers has 15 doubles, two triples, three home runs and 21 RBIs for the Astros. Meyers is dealing with a calf issue and was out of the lineup for Game 1 versus the Guardians.
Caratini is 10 for 38 with two doubles and four home runs over the past 10 games.
Tuesday marks the fifth meeting between the two clubs this season, with the series tied 2-2. With Brown on the mound and the offense continuing to click, Houston will try to reclaim control and keep pace atop the American League.
BETMGM SPORTSBOOK LINE: Astros -211, Guardians +173; over/under is 7 runs.
Lineup breakdown
Here's an early look at Houston's lineup for Game 2. Spots 1-6 are the same as Game 1, except Cooper Hummel is playing left field, with Altuve in the DH spot. Mauricio Dubon is hitting seventh and playing second base, with Zack Short (SS) hitting eighth, followed by Taylor Trammell batting ninth and playing center field. Jake Meyers is out of the lineup again with a calf issue.
Image via: MLB.com/Screenshot
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