Everyone joins the gym in January. It’s notoriously the busiest month as people want a new start with the New Year, and have perhaps been over-indulging over the festive period.
If you don’t want to be fighting for a treadmill, or forking out even more cash this winter, why not make your bedroom your very own home gym?
Lots of people use their bed as a cheap gym alternative. You can adapt many gym exercises that use soft mattresses, and incorporate some yoga and Pilates too. These methods are also often used by people who struggle with mobility, or have longer term problems. They can aid with aches and pains, blood circulation and muscle building.
- Stretch. As with any exercise, it’s important to stretch the body first, to warm it up and prevent injury. Lie on your back in the middle of your bed, and stretch your entire body, putting your arms above your head, and being sure to stretch your fingers and toes too.
- Crunch. Staying on your back, this time with your arms by your sides. Tighten all your stomach muscles and lift your head and shoulders off the bed by an inch or so. Hold for a few seconds and relax. Repeat five times.
- Thrust. Again, stay on your back, but bring your knees up so your feet are sitting flat on the bed. Squeeze your buttocks together and slowly lift your pelvis to the ceiling. Hold for 20 seconds and then relax back down. Repeat five times.
- Crunch again. Slightly differently this time – stay in the starting position of step three, and then bring your body in towards itself. Use your abdominal muscles to bring your knees and upper body in toward each other. Be careful not to pull with your neck though. Hold for 20 seconds and relax. Repeat five times.
- Elbow-knee crunch. Repeat the above, but this time lean towards your right knee with your left elbow (keeping your hands by your head), then your left knee with your right elbow. Alternate this six times.
- Bicycle crunches. Even more crunches! This time, stay exactly as you are on your bed, but peddle an imaginary bike, and punch the air in time with each peddle. It might be best to do this when there’s no-one else in the house though.
- Prison press up. Favoured by inmates, this exercise helps build up arm muscles. On the floor (if you’ve room), lie away from your bed, with your feet closest. Lying on your stomach, use your arms to support you whilst you put your feet up onto the bed. This will add all of your body weight into the press up, and help build the muscle. Perform 5 press ups. You can also do this backwards, with your arms on the bed instead.
You can also add in your own gym exercises if they can be adapted to fit around a bed. Utilising your own body weight and repeating a number of simple steps regularly will have you new year fighting fit in no time, especially if mixed with a healthy diet and lots of walking.