2006 marked the 60th Anniversary of Silentnight Beds, and to celebrate we launched the first ever ‘National Love Your Bed Day’ to remind us all how much we love our beds and what a big part of our lives they are.
To help celebrate the day we commissioned sports specialist Sue Jepson from Manchester Metropolitan University, to create BEDERCISE, a range of exercises to help us have a fun work out without having to get up!
The exercises have been specially designed for you to perform on your bed, either on your own or with your partner so what better way to celebrate National Love Your Bed Day than getting fit in your favourite place!
STAR STRETCH
HOW TO DO IT: Lie on your back and stretch both arms and legs in a ‘star’ shape. Point and flex your hands and feet 10 times and then wriggle your toes and fingers.
WHAT'S HAPPENING: Tones and stretches lower leg muscles. Mobilises wrists and ankles. An overall wake-up stretch.
AB-PILLOW PASS
HOW TO DO IT: Lie on your back with bent knees and feet on the bed, either side of your partner’s! Tense abdominals. One partner holds the pillow (either across the chest or above the head). As you slowly curl up towards each other, pass the pillow between you. Return to the start position. Repeat several times.
WHAT'S HAPPENING: This tones the abdominals.
SIDE TRIMMER
HOW TO DO IT: Lie on your side with the lower leg bent and the top leg straight. Lightly tense your abdominals. Slowly lift your top leg up and down, then bend it and bring it in towards your chest. Return it to the start position. Repeat 4 times on each side. Put your hand on your partner’s shoulder for support.
WHAT'S HAPPENING: This is a good exercise to help tone the outside and front of your thigh. It will also stretch the muscles in your bum.
A-B-C-ABDOM-BED-CURL
HOW TO DO IT: Lie on the floor with your hips next to the bed and your calves resting on the top of bed. Place your hands either behind your head (to support head) or across your chest. Tense your abdominals and slowly curl your upper body off the floor towards your knees. Slowly return. Do 4-8 times.
WHAT'S HAPPENING: This exercise will tone your abdominals.
SAFETY POINTS: Do not pull on the back of the neck. You must tense abdominals before raising upper body
BED BUM TONER
HOW TO DO IT: Lie on your back and lightly pull in your abdominals. Keeping your head on the bed, bend one knee and slowly bring it in to your chest. Pull it in towards your chest with both hands and hold for a few seconds – repeat 4 times on each leg.
WHAT'S HAPPENING: This exercises tones the muscles in the front of your thigh and stretches those in your bum!
SAFETY POINTS: Keep your head on the bed.
PILLOW THROW
HOW TO DO IT: Both partners kneel on the bed and tighten their abdominals. Throw the pillow up in the air to each other to catch. Do until you’ve had enough fun!
WHAT'S HAPPENING: This is a great exercise for toning the abdominals ..and it’s fun too!!
SPOON STRETCH
HOW TO DO IT: Both curl up together as close as possible.
WHAT'S HAPPENING: A back stretch and a loving cuddle to end your exercise session.
Exercise can be more difficult on an unstable surface especially if you’re moving, so be very vigilant and make sure that you are not at risk of falling off! Many of the exercises recommend that you tighten your abdominal muscles (pull in your stomach) in order to maintain a safer posture. This instruction should not be ignored and should also help maintain your balance if the bed moves underneath you.