Vesna Jacob, New Delhi-based Pilates trainer, shares five easy moves that you can do from your bed. These exercises target your arms, core and legs. The best part is that you don’t even need to squeeze into your workout clothes. Do as many reps as you like.

Basic crunch with tabletop variation

Lie face-up with knees bent and feet flat on the bed. Keep your spine neutral and shoulders relaxed. Inhale. Exhale, raise your shoulders off the bed by contracting your abdomen. Return to start. That’s one rep.
To make it harder, raise one or both legs into a tabletop position. Hold. Make sure that your knees are at 90 degrees to your hips and your legs are parallel to the bed.

Scissors with the wheel variation

Lie face-up with knees bent, arms at your sides, hands tucked under the tailbone. Slowly, stretch and lift both legs off the bed. Engage your core, as you lower one leg down, forming a V. Return to start, then repeat with the other leg. That’s one rep.
To make it harder, raise both legs towards the ceiling, brace your core and lower both legs together. Return to start. Don’t arch your back. You can support your neck with a thin cushion.

Teaser 1

Sit on your bed, knees bent and back straight. Raise your arms in front of you, brace your core and lean back towards the bed. Return to start. That’s one rep.
Don’t curve your back. Keep your feet firm on the bed. If you are suffering from back pain, use a bolster to support your lower back.

Leg series A

 

Lie on your side, legs straight, support your head with one arm and lift your leg up. Keep that foot flexed and return to start. That’s one rep. Do as many as you like and repeat on the other side.

Leg series B

Lie on your side, knees bent, support your head with one arm. Bring your knee towards your chest and push back stretching your leg. This is one rep. Do as many as you like and repeat on the other side.

Pelvic bridge with marching

Lie face-up with knees bent, feet hip-width apart and lift your tailbone up and return to start. That’s one rep.
This is an excellent mobilisation exercise and strengthens your lower back. Make it harder by lifting your hips up and raising your feet off the bed one at a time. Hold your position and try not to wobble.