“Unstable surfaces can also be beneficial for building core strength, improving balance, and strengthening your core canister.” She says the exercises in this routine can even be done in your pajamas-it doesn’t get much more approachable than that. In fact, bed exercises can help train your prime mover muscles, while recruiting small stabilizing muscles at the same time,” she says. “If you love your bed just as much as I do, you’ll be happy to know that you don’t need to get out of bed just to get a workout in. Kessler says a common misconception is that you can’t get in a decent workout without hitting the gym or at least going somewhere other than your bed. And, according to Kessler, your mattress plays a role too: “A soft or very soft bed is not good for your back or these exercises-they work best with a hard or firm mattress.” For one thing, make sure it is wide enough that you have enough room on either side of you so that you won’t fall off during movements. Lastly, although the exercises here are intended to be doable on your bed, not every bed may be the best choice. “Always on the side of a variation that’s too easy-then you can always move to a more difficult option.” For example, if you can’t keep your back flat with lying with your knees bent, then an exercise like leg raises might tweak your lower back,” he notes. “One of the biggest mistakes you can make is attempting a variation that you’re not ready for. Rosales says it’s critical to respect your limits, so don’t try progressing an exercise until you are strong enough and have fully mastered the basic version.
“Never pull your head/neck with your hands when doing traditional sit-up movements.” She also advises that if your neck or lower back hurt at any point during the workout, you should stop the movement. Remember to breathe, maintaining proper spine alignment, focusing on neck safety, and controlling your speed,” explains Kessler. “Ensure that you are moving slowly through these movements and engaging the proper muscles. There are also a few core-specific precautions to keep in mind with this routine. Talk to your doctor before you begin any new routine,” she advises. “Before you start any kind of exercise regimen, think safety first. Kessler says that even though the ab exercises in this routine can be done on your bed, and therefore may seem very easy, it’s still important to consider safety. David Rosales is an NSCA-certified personal trainer and the co-owner of Roman Fitness Systems.She’s also the creator and founder of Mindset & Miles.
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