Health+Wellness • Article

5 Ways to Exercise Without Leaving Your Bed

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Yup, you heard us right. Exercise without getting out of bed! Get your morning going right away with these easy exercises.


When the alarm goes off in the morning, do you find yourself hitting the snooze and curling back into the comfort of your Sleep Number bed?


There may be a better way to transition from cozy sleep to awake that doesn't require you to get out of bed. What?! Now we have your attention, right? ;)


A little exercise might be just what your body needs to get going in the a.m. These five moves can be done without leaving your mattress. They'll get your heart pumping, your blood flowing, and your mind energized, so you feel better throughout the day.


Tip: If you own a Sleep Number bed, increase the firmness of your mattress to 100 if you prefer a firmer, more stable base, to assist you as you do each of these exercises.


Tabletop Extensions for Back, Glutes, Legs, Abs

For this common yoga pose, get on your hands and knees, with your elbows mostly straight and arms in line with your shoulders. Your back will look like a table, supported by your arms and legs. Keep your head in a centered position, not too far up or down, looking at your mattress throughout the entire exercise. Don't drop your head, no matter how cozy that mattress looks.


At the same time, raise your left arm forward and extend your right leg back. You'll just be balancing on your left leg and right arm, feeling a good stretch in your back, legs, and glutes. Hold for two to three counts, then return to the tabletop position. Repeat with the opposite arm and leg. Do 3 sets of 10 reps on each arm and leg.


Overhead Leg Lifts for Obliques, Legs, Arms

Lie on your back and lift your head up slightly, keeping your shoulders on the mattress. Take your left arm and extend it over your head, as if you are reaching towards the wall behind you. Use your right hand to support your head if need be. Lift your left arm and left leg until they meet above your torso. Exhale on the way up, then return to your starting position. Do a full set with one arm and leg, then repeat with the other arm and leg. Your obliques will get the best workout and you'll also feel some good stretches in your hamstrings, quadriceps, and arms. Do 3 sets of 10 reps on each side.


Planks for abs

Planks are a powerful tool to strengthen your core. Balancing on your elbows, keep your body off the mattress with your palms flat out. Maintain a straight line with your body – don't let your hips or legs sink towards the mattress or rise up in the air. If maintaining a plank is a bit too difficult, try lowering your knees until they touch the mattress, then returning back to the starting position.


For extra difficulty, perform the plank on your hands, in a push-up position. You can also work your obliques by facing the wall and balancing on each side instead of both elbows. Need an even bigger challenge? This reverse plank workout from trainer Charlee Atkins C.S.C.S. will wake up your whole body. Start with 30 seconds per plank.


Side leg lifts for glutes, hips, legs

Lie on your right side. Keep your body in a straight line, with your left hip above your right hip. Slowly lift your left leg up towards the ceiling, then return to the starting position. Try to avoid dipping your hips — they should remain stacked on top of each other throughout the exercise. For an added kick, use ankle weights or a resistance band. Switch sides after you finish 15 reps. By the end of each set, your entire lower body will be burning in the best way. Do 3 sets of 15 reps on each leg.


Skullcrushers for triceps

If you have them, grab weights or another relatively heavy object nearby. The object only needs to weigh a couple of pounds — you're just looking for a little resistance. A hefty book or laptop will also do. Lie on your back and extend your arms upwards. Bend your elbows and slowly bring the weight or object down to your forehead, then slowly straighten your arms out towards the ceiling. You should feel a nice stretch in your triceps. Do 3 sets of 10 reps.


Like diet and exercise, quality sleep has a profound impact on our physical, emotional and mental wellbeing. Because no two people sleep the same, Sleep Number 360® smart beds, with SleepIQ® technology, sense your movements and automatically adjust firmness, comfort and support to keep you both sleeping comfortably and provide proven quality sleep. Find your Sleep Number® setting for your best possible night's sleep, and if you own a Sleep Number® bed, log in to your InnerCircle℠ Rewards account to see your exclusive offers, refer friends and more.

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