You probably hate your morning workout for forcing you to roll out of bed an hour earlier. However, you can make the transition from relaxing on your mattress to pounding the pavement easier by moving part of your workout to your comfy bed.
Instead of stumbling to the closet to put on your workout clothes after being rudely awakened by your alarm clock, just toss your covers aside and wake up by doing these exercises to strengthen your core.
Side Plank with Leg Lift
Get in the side plank position on your right side. Now lift your left up as high as you can, keeping your foot flexed and squeezing your glutes. Make sure that you try to keep your body straight and your hips lifted up off the bed (the unstable surface will make this harder). Do 10 reps and switch to the left side.
Bridges and Single-Leg Bridges
Lie on your back with your knees bent and your feet flat on the bed. Now lift your butt up, thrusting your pelvis toward the ceiling. Really squeeze your glutes for a second or two before lowering back down. Do 20 reps and follow with single-leg bridges by raising one leg up and pointing your toe toward the ceiling. Do 10 reps on each side.
This set of exercises comes from J.J. Perry, the trainer who helped Shailene Woodley get prepared for her role in Divergent. You start with 10 regular crunches, followed by 10 where you only go halfway up and 10 where you lower your body halfway down. End the set by holding yourself halfway up for 10 seconds. You can also throw in 20 bicycle crunches to really get your blood flowing.
Lie on your back with your feet about six inches off the bed. Very slightly bend your knees and make quick scissor-like motions by moving your feet up and down. Keep your hands flat on the bed beside your body, focus on keeping your back straight, and don’t let your chin roll forward.
Now you’re ready to finish the first half of your morning workout routine by finally getting out of bed. Face the side of your bed and place your hands near the edge of the mattress slightly wider than shoulder-width apart. Walk your feet back on the floor so that your body makes a straight line. Now lower your body towards the bed just like you’re doing a regular pushup. Do 10-20 reps.