Christmas Workout: Ways to Exercise Without Getting Out of Bed

The holiday festivities have officially begun, and people worldwide choose to celebrate it in various ways. From eating Christmas cookies, and drinking mulled wine to building gingerbread houses, the holiday season is all about making memories! However you celebrate the festive season, keeping your health at its best should still be one of your top priorities.

Read on to find out 10-minute exercises you can do while lying down. Get the benefits of these simple workout routines without leaving your bed if you feel too lazy to lace up your shoelaces!

5 Easy, Lying Down Exercises

No excuses for you to deny your physical body activities. If working out for an hour is not ideal for you this Christmas, these lying-down exercises are the easier alternatives available.

Windshield Wipers

(Image by parambodyfitmind.com)

1. Lie on your back and place your arms straight to your sides for your starting position. Your body should be in a "T" position.
2. Slowly lift both feet off the ground and bring your knees towards your chest.
3. Rotate your hips to one side without allowing the legs to touch the floor.
4. Take a few deep breaths, then slowly rotate your legs to the opposite side.
5. Repeat until the set is complete.

Tips

• Keep your core and abdominal muscles engaged all throughout the routine.
• Try not to rely on momentum; squeeze your abs when rotating your legs.
• Breathe when you're turning the hips, and keep your pace slow and controlled.
• For beginners, start with 1 set of 6 to 8 repetitions and increase the number of sets and reps as you get comfortable.
• Stop doing this exercise when you feel pain in your lower back to avoid injury and strain.

Benefits

• Windshield wiper exercise aids in restoring the hip joint's normal range of motion.
• It promotes tight and strong core muscles for the abs. 
• Personal Trainer Stephanie Mansour agrees the workout works the glutes and hip flexors, making daily activities easier.

Abdominal Crunches

1. Lie down and keep your feet flat on the ground, hip-width apart.
2. Bend your knees and put your arms behind your head.
3. Brace your core and lift your upper body while keeping your head and neck relaxed.
4. Hold for a few seconds at the top of the movement.
5. Lower your upper body while still keeping your core engaged.
6. Repeat until the set is complete.

Tips

• Use your abdominal muscles when crunching up your upper body. Exhausting your neck and head may cause a risk of injury.
• Make sure to move at a slow, controlled pace to work the core fully.
• You may also place your hands across your chest to avoid straining your neck.
• Be mindful of your breathwork. Exhale as you come up and inhale as you lower down.
• Do it for 15-20 reps or 1 minute and increase depending on your goals.

Benefits

• Crunches engage the muscles in your core, providing your body stability for daily movements and sports performance.
• Developing a strong core is also essential to back pain prevention.
• It primarily works the rectus abdominis, providing you with six-pack abs.
• Aside from increased muscle strength, it also improves your posture, balance, and stability.

Flutter Kicks

(Image by classpass.com)

1. While lying on your back, position your legs at a 45-degree angle.
2. Keep both hands straight and parallel to the floor.
3. Maintain straight legs with your toes pointed and lower one leg.
4. Lift the lowered leg and descend your opposite leg.
5. Continue the movement and stack your feet on top of each other alternately.

Tips

 

• Prevent arch and injury in your lower back by keeping your back flat on the ground the entire exercise.
• Keep your head in a neutral position and your chin off your chest.
• You may keep your feet lower to the floor if a 45-degree angle is hard.
• Try to finish two or three sets of 15 to 20 repetitions or perform two or three sets of 30 seconds.

Benefits

 

• Flutter kicks help develop increased core strength for defined abs and better body stability.
• Furthermore, it improves your body's endurance and flexibility.
• It also offers ease in physical activities like picking up or reaching for something.

Reverse Crunch

(Image by verywellfit.com)

1. Lie down with your arms by your side for support
2. Raise your legs and bend your knee directly over your hips. Your legs should be 90 degrees parallel to the ground.
3. Lift your knees and hips towards your chest. Keep your knees at the same angle when you curl up.
4. Slowly lower your hips to the ground and return to the starting position.

Tips

• To stay balanced, use your hands to push into the ground.
• Keep your mid-back flat on the ground when lifting your lower back and hips.
• Doing reverse crunches should make you feel a burning sensation in your abdominal muscles. Stop if you encounter any pain in your back.
• Do not use your knees when doing the movement, instead engage your hips and core to complete the exercise.

Benefits

• Reverse crunches mainly target your rectus abdominis. It also activates other core muscles such as the transverse abdominis, deeper abdominal muscle, and external obliques.
• This type of core exercise provides stability in your lower body, including your spine, back, and legs. 
• It allows you to conduct a greater range of movements by improving flexibility and posture.

Bridge Pose

1. Lie on your back and place your hands on both sides.
2. Bend your knees and plant your feet flat on the ground.
3. Lift your hips by pushing your back against the floor while squeezing the muscles in your abdomen and buttocks.
4. Hold the position for 20-30 seconds.
5. Descend your hips and repeat.

Tips

• To stay balanced, use your hands to push into the ground.
• Keep your mid-back flat on the ground when lifting your lower back and hips.
• Doing reverse crunches should make you feel a burning sensation in your abdominal muscles. Stop if you encounter any pain in your back.
• Do not use your knees when doing the movement; instead, engage your hips and core to complete the exercise.

Benefits

• Reverse crunches mainly target your rectus abdominis. It also activates other core muscles such as the transverse abdominis, deeper abdominal muscle, and external obliques.
• This core exercise provides stability in your lower body, including your spine, back, and legs. 
• It allows you to conduct a greater range of movements by improving flexibility and posture.

Hollow Body Hold

(Image by Bodybuilding Wizard)

1. Lie on the floor and extend your legs and arms at your sides.
2. Brace your abs and engage your inner thighs.
3. Lift your legs 2-3 inches above the ground while keeping your core and inner thighs contracted.
4. Lift your head 1-2 inches from the ground and extend your arms overhead and behind you, while maintaining your lower back flat on the floor.
5. Hold the position for 20 seconds before descending your legs and upper back to the ground.

Tips

 

• Strength and Conditioning Specialist Ebenezer Samuel explained that pressing your back thoroughly against the ground is the key to perfecting the hollow body hold form for a productive ab workout.
• Make sure to fully engage your upper body by lifting your shoulder blades off the ground.
• Engage your abdominal muscles and sustain tension by breathing deep into your stomach. 
• Keep your legs firm and stable by squeezing your inner thighs during the exercise.
• Perform 2-3 sets of 20-60 seconds, and adjust depending on your fitness level.

Benefits

 

• The hollow body hold works your anterior chain or muscles at the front of your body, like the rectus abdominis, transverse abdominis, and obliques, giving you advanced core strength.
• It also provides muscle growth in the lower-body muscles, such as quads, hip flexors, and inner thighs to help you build strength and stabilisation.

Aeroplane Locust Pose

(Image by yogauonline.com)

1. Lie face down on the ground.
2. Extend your arms on your side and your feet behind you simultaneously.
3. Raise your arms and feet together as high as you can.
4. Hold the position for 3-5 breaths.
5. Return to the starting position and repeat.

Tips

• Squeeze your entire back when lifting your arms and feet.
• Avoid doing the aeroplane locust pose exercise if you have a wrist, shoulder, lower back, or foot injury.
• Feel your body when doing this exercise to not over-arch your body.

Benefits

• The aeroplane locust pose promotes spinal mobility and shoulder mobility.
• It strengthens the back muscles, anterior spine, and abdominal muscles.
• Aside from upper body muscles, it also works the lower body muscles, specifically the hip flexors and quads.

Conclusion

Try to exercise regularly, even if it’s the season of festivities to achieve a healthy lifestyle. This helps prevent health issues by strengthening your immune system, boosting energy, and relieving mental stress. Aim for at least 10 minutes daily by following the lying down exercises above.