--- title: 3 Workouts You Can Do Right in Bed description: When you miss the gym because you overslept, here are three nifty workouts you can do right in bed! image: https://blog.usfhp.net/hubfs/KL_Images/hands_and_knees.jpg --- [![](https://usfhp2.knockmedia.dev/wp-content/uploads/2022/09/logo-1.png)](https://blog.usfhp.net/) - [About Us](https://usfhp.net/about/) - [Events & Webinars](https://usfhp.net/events-and-webinars/) - [Contact Us](https://usfhp.net/contact/) [Members](https://member.usfhp.net/) [Providers](https://provider.usfhp.net/) - [Members](https://usfhp.net/members/) - [For Members](https://usfhp.net/members/) - [Members Login](https://member.usfhp.net/) - [Care Management Program](https://usfhp.net/care-management-program/) - [Health Centers](https://usfhp.net/health-centers/) - [Member FAQs](https://usfhp.net/member-faqs/) - [Providers](https://usfhp.net/providers/) - [For Providers](https://usfhp.net/for-providers/) - [Providers Login](https://provider.usfhp.net/) - [Become a Member](https://usfhp.net/eligibility/) - [Eligibility](https://usfhp.net/eligibility/) - [Health Benefit Consultants](https://usfhp.net/health-benefit-consultants) - [Plan Benefits](https://usfhp.net/plan-benefits/) - [Tricare Prime Coverage](https://usfhp.net/tricare-prime-coverage/) - [Enrollment](https://usfhp.net/enrollment/) - [Members](https://usfhp.net/members/) - [For Members](https://usfhp.net/members/) - [Members Login](https://member.usfhp.net/) - [Plan Benefits](https://usfhp.net/plan-benefits/) - [Care Management Program](https://usfhp.net/care-management-program/) - [Health Centers](https://usfhp.net/health-centers/) - [Providers](https://usfhp.net/providers/) - [For Providers](https://usfhp.net/for-providers/) - [Providers Login](https://provider.usfhp.net/) - [Webinars](https://usfhp.net/webinars/) - [Contact](https://usfhp.net/contact/) - [Enrollment](https://usfhp.net/enrollment/) - [About](https://usfhp.net/about/) - [Provider Login](https://provider.usfhp.net/) - [Member Login](https://member.usfhp.net/) ### Contact - - - # Weekly Health Tips # 3 Workouts You Can Do Right in Bed Posted by [Kay Lucas](https://blog.usfhp.net/author/kay-lucas) on Apr 19, 2016 8:00:00 PM - [Tweet](https://twitter.com/share)   ![oversleeping.jpg](https://blog.usfhp.net/hubfs/KL_Images/oversleeping.jpg "oversleeping.jpg") US Family Health Plan – a TRICARE Prime health program – is all about health and happiness.  Even if workout means health, but staying in bed a few minutes longer, means happiness. We have your solution! Here’s how to get your stay-in-bed workout in, for those morning when you hit the snooze button one time too many.  Yes, want you to know you can still work out just where you are – in bed.  We know this sounds too good to be true.  But keep those pajamas on and relax. [![Your Post Workout Smoothies](https://no-cache.hubspot.com/cta/default/491493/10def932-a665-49f9-b069-3e0dc0c0db73.png)](https://cta-redirect.hubspot.com/cta/redirect/491493/10def932-a665-49f9-b069-3e0dc0c0db73) Here are three nifty exercises that you can do right in bed and that actually deliver real fitness benefits before actually rolling out of bed.  1. **Pulse Ups.** This exercise reaches the lower abdominals to sculpt them. Lay on your back with your legs straight up and with a slight bend so your body is almost forming a 90-degree angle, Then, pulse the hips up. (Do for 15 counts.)After the ![pulse_ups.jpg](https://blog.usfhp.net/hs-fs/hubfs/KL_Images/pulse_ups.jpg?width=275&height=183&name=pulse_ups.jpg "pulse_ups.jpg")pulses, you can keep going with the abs in this direction. Keep the feet up, then reach hand up to opposite foot with a slight lift off your back, alternating sides. (Do for 15 counts.) 2. Ba**ck Lifts.** If you’re looking to sculpt and strengthen your glutes, this move is for you. Sitting at a desk all day can weaken those glutes. Sometimes we get so busy at work, we don’t even know that we’ve neglected to stand up. This causes your pelvis to tip forward and puts excessive stress on your lower ![back_lifts.jpg](https://blog.usfhp.net/hs-fs/hubfs/KL_Images/back_lifts.jpg?width=322&height=156&name=back_lifts.jpg "back_lifts.jpg")spine. No worries. Work out in bed.  Back lifts can help improve back strength while adding shape to your derriere.Laying on your back, bend your knees with your feet hip distance apart. Lift the hips up high to engage the glutes, then lower back down. (Do for 15 counts.) Do the same thing with the right leg raised, then with the left. (Do 15 counts for each leg.) 3. **Hands and Knees.** This exercise works the entire core and improves overall balance and stability. It also helps you make the mind-body connection through your breathing.Get on your hands and knees. Extend opposite arms and legs (For example, if you extend your right arm, extend your left leg). From here, bring the ![hands_and_knees.jpg](https://blog.usfhp.net/hs-fs/hubfs/KL_Images/hands_and_knees.jpg?width=252&height=200&name=hands_and_knees.jpg "hands_and_knees.jpg")elbow in to meet the opposite knee.  Return to this position with flat back and repeat. (Do for 15 counts.)From this position, you can bring both hands down to the bed and do some butt sculpting.  Bend the right knee, point the toe and pulse up (only a few inches), then switch sides. These pulses can also be done with a straight leg and flexed foot. (Do for 15 counts.) Now there.  That wasn’t so hard and you just put that last 20 minutes in bed to good use.  You won’t feel so guilty about missing your gym workout. And you can start the day knowing that you worked on your abs, your butt and your back.    At US Family Health Plan, we’re all about you getting the best out of life by staying healthy.  If staying healthy means staying in bed, we’re all for it!   Topics: [TRICARE](https://blog.usfhp.net/topic/tricare), [Fitness](https://blog.usfhp.net/topic/fitness), [US Family Health Plan](https://blog.usfhp.net/topic/us-family-health-plan), [TRICARE Prime](https://blog.usfhp.net/topic/tricare-prime), [oversleeping](https://blog.usfhp.net/topic/oversleeping), [pulse ups](https://blog.usfhp.net/topic/pulse-ups), [working out](https://blog.usfhp.net/topic/working-out), [post workout smoothies](https://blog.usfhp.net/topic/post-workout-smoothies), [gym](https://blog.usfhp.net/topic/gym), [back lifts](https://blog.usfhp.net/topic/back-lifts) [![](http://usfhp2.test/wp-content/uploads/2022/09/Group-1774.png)](https://blog.usfhp.net/) To provide the highest quality health care for uniformed services family members, retirees, and their family members. - - - [Contact Us](https://blog.usfhp.net/) [Member's Portal](https://blog.usfhp.net/) Provider Quick Links - About - Resources - FAQs - Videos [Provider's Portal](https://blog.usfhp.net/) Member Quick Links - [Enroll](http://usfhp2.test/enrollment/) - Benefits - Locations - Webinars --- TRICARE is a registered trademark of the Department of Defense, Defense Health Agency. ©2022 All rights reserved. website by [knockmedia](https://knockmedia.com)