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Leg Exercises to Do in Bed

author image AJ Carpenter
AJ Carpenter has a bachelor's degree in P=physical education and a master's in Journalism from Missouri State University. He has written for various publications on topics ranging from health and fitness to education and gardening.
Leg Exercises to Do in Bed
A woman lifting her legs in bed Photo Credit Deborah Kolb/Blend Images/Getty Images

Whether you struggle to wake up in the morning or are on bed rest, exercises that you can do without leaving the sheets will help you pump up your fitness. Simple leg exercises in bed can help to promote circulation, tone muscles and boost your metabolism. You may use a resistance band and ankle weights with some of these exercises.

Pillow Exercises for Inner Thighs

Lie on your back with a small pillow in between your feet. Lift your legs so that they are extended straight above you at a 90-degree angle, and focus on squeezing your feet together on either side of that pillow for ten seconds before returning to the start position and repeating the move. This exercise will tone your inner thighs.

Resistance Band Exercises

Keep a resistance band in your nightstand or on the floor near your bed for easy access. With one leg bent at a 90-degree angle to your torso, the foot in the air, and the other leg bent with the foot on the bed, place the middle of the resistance band across the arch of the raised foot. You should hold the ends of the band at a comfortable distance at your hips. While focusing on your thigh, push on the resistance band until your leg extends fully in front of you at a slant, and then slowly return to a 90-degree angle. Repeat this for several repetitions before switching to the other leg and starting the exercise again.

Side Lying Hip Adduction

For the Side Lying Hip Adduction, start by lying on your side with your legs stretched out in front of you in bed, bend the arm touching the bed so that your forearm supports your head and your other arm rests along your hip. Both feet should be on the bed, with the lower foot slightly in front of the other. Raise this lower foot slowly, keeping the rest of your body in the original position. Stop when you feel your back begin to tense up or you feel as though your hip is about to roll. Lower the leg slowly to the starting position, roll over and repeat with the other leg.

Stomach Lying Leg Lift

Wear light ankle weights no more than 3 pounds to add some resistance to each leg if you would like to increase the difficulty of the Stomach Lying Leg Lift. While lying on your stomach with your feet together and toes pointed into the bed, stabilize your upper body with your arms crossed under your head. Lift one leg up behind you as much as you can while keeping the leg straight. Slowly return your leg to the starting position, and lift the other leg. Repeat the move for both legs several times.

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