Feel Good Exercises You Can Do In Bed

Since starting a new full time job in New York City and beginning my career as a personal trainer at Equinox Gym , I don't have much time for my own workouts. I recently invested in a pair of weights and a Bosu ball so that I can do a little something while I am home at night watching TV. Unfortunately, most people- including myself who is physically active- don't do enough to improve their muscle tone, flexibility and strength. To help people incorporate a simple workout regimen into their daily routine, I came up with some exercises that can be performed in a comfortable setting you are bound to visit every day- your bed. These exercises can increase strength, flexibility and endurance. I personally think you should do these exercises at nig ht, leaving you calm and relaxed and able to sleep better.

The following exercises are designed for everyone! Especially those unable to find time during the day to exercise. Here are my helpful hints to make you feel great and even look great!

ALTERNATE LEG LENGTHENER

Purpose: Tones and stretches the spine and pelvis, which bears much of the upper body's weight.

What to do: While lying on your back with your body centered on the bed and your hips and legs flat on the bed, stretch your right leg forward by pushing with the heel of your right foot. Return your leg to the starting position. Do the same stretch with your left leg. Repeat five times with each leg.

HIP SIDE TO SIDE

Purpose: Tones and stretches the hips and low back.

What to do: While lying on your back with your hips flat on the bed, rock your hips gently -- as far as comfortable -- to the right and then to the left. Keep your upper body stable. Repeat five times in each direction.

ELBOW-KNEE PISTON

Purpose: Strengthens your abdominal muscles while increasing your heart rate (improves heart muscle strength and endurance).

What to do: While lying on your back, raise your knees and, using your stomach muscles, lift your upper body toward them. Bend your arms so that your elbows are pointing at your knees. Bring your left elbow toward your right knee, then return to the starting position. Then bring your right elbow toward your left knee, maintaining a continuous pumping motion. Repeat six times.

SWIMMING IN BED

Purpose: Strengthens the arms and legs, while increasing heart rate and stimulating blood flow throughout the body.

What to do: While lying on your stomach, move one arm forward, then move it back while moving the other arm forward, simultaneously kicking your legs. Repeat 20 times, counting each arm movement as one repetition.

Important: When performing each movement, breathe in slowly for a count of four... hold for a count of one... then exhale through pursed lips for a count of four.