Fatigue, laziness in the morning? Start your day with these easy exercises you can do in bed

Best exercises: Try these simple yet effective exercises while lying in bed. They’re easy to do, require minimal effort, and can help you build strength, flexibility (Image: Canva)

Regular exercise is vital for maintaining good health. Multiple studies suggest that physical activity improves cardiovascular health, strengthens muscles, boosts immunity, and supports mental well-being. Yet, not everyone feels motivated to jump out of bed early for an intense workout.

If you are among those who often feel lazy or reluctant to move, don’t worry, there’s a solution. Try these simple yet effective exercises while lying in bed. They’re easy to do, require minimal effort, and can help you build strength, flexibility, and motivation to take on more challenging exercises in the future.

Also read | 24 best exercises you couldn’t do without in 2024, and will carry into 2025

Start with these easy lying-down exercises to stay active even when you're not ready to leave your bed:

Leg raises: Raise your legs while lying flat on your back to strengthen your core and lower body. It improves flexibility, tones abdominal muscles, and engages the lower back for better posture and stability.

Glute bridges: Lift your hips off the ground while lying on your back, keeping your feet flat and knees bent. This targets the glutes and lower back, strengthens muscles, and helps improve posture and pelvic alignment.

Knee-to-chest stretch: Pull one knee to your chest while lying on your back, keeping the other leg flat on the bed. It stretches the lower back, relieves tension, and increases overall flexibility and mobility.

Pelvic tilts: While lying on your back, gently tilt your pelvis upward and flatten your lower back against the bed. Doing so engages the core and lower back muscles, strengthens the spine, and reduces stiffness.

Also read | Best exercises: 5 types of treadmill workouts for beginners

Ankle circles: Move your ankles in circles while keeping your legs extended on the bed. It boosts blood circulation, reduces stiffness, and promotes joint flexibility in the ankles and feet.

Side leg lifts: Lie on your side and lift your top leg while keeping it straight. Repeat on the other side.Strengthens the hips, tones the thighs, and improves lower body stability.

Superman exercise: Lie face down, then lift your arms and legs off the bed simultaneously, mimicking a flying Superman pose. This pose strengthens the back muscles, improves posture, and enhances core stability.

Bicycle crunches: Lie on your back and pedal your legs in the air as if riding a bike. It targets the core muscles, tones the abdominal region, and improves coordination and balance.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.