Five New Exercises You Can Do In Your Bedroom
We like to think that Bedpost is the sensible choice when it comes to choosing beds – after all, we’re the place to go to when you want to “test-drive” a new purchase or look for advice about the right mattress size for your room – but that doesn’t mean we’re not always on the lookout for interesting ways to keep you healthy when it comes to sleep and bedtime.
One of the best ways to ensure a good night’s sleep is to make sure you’re getting enough exercise during the day – but, because of the weather, the cost of going to the gym or the space required to fit a treadmill or exercise bike into the house, it often seems too difficult.
You’re probably already aware of exercises like press-ups, squats and lunges, but here are five different – and seriously effective – exercises which you can do in your bedroom. And because they use only your body’s weight for resistance, they’ll help you improve your strength and cardio fitness as well as keeping you in trim and helping you sleep better.
- The pendulum lunge is performed by keeping one leg planted and lunging forward and then backward with the other leg without pausing when you bring your legs together. This is great for your balance but also combines leg strengthening with a general cardio workout. Once you’ve mastered the movement, try it while holding something heavy in either hand.
- The single bound squat requires you to support yourself with a towel or rope tied around a door handle, bannister or bedhead (see the video) while you do a series of one-leg squats. This strengthens the quads and hamstrings, and works on your balance.
- The walkout requires only as much room as you take up lying down and so is perfect for your bedroom. Start on your feet and hands as if at the top of a press-up and then walk your hands backwards until your legs straighten and your bum is in the air (like the downwawrd dog yoga pose). Pause, and then walk your hands out as far as you can go, and then repeat the whole exercise.
- The pike push-up involves getting into the same position as you got to in the walkout when you had your hands as close to your body as possible, and then doing a series of press-ups. This will help stretch calves, hamstrings and glutes, and can be taken to a more advanced level by placing the feet on higher surfaces.
- The elbow hop is at the more advanced end of the bedroom exercise routine but still doesn’t need a huge amount of space. Start with your forearms and elbows flat on the floor and your knees drawn up into a kneeling position. Push off with your toes as if attempting a handstand and try to hold the position in the air as long as possible before your legs and feet come back down. This is a great cardio workout, helps generate balance and improves back and shoulder strength.