Turn your bedroom into a workout studio

If, like pop star Britney Spears, the gym bores you to tears, early morning meetings leave you no time to take a jog, here's a guide to toning your tummy and relaxing your spine without leaving your bedroom

What's the best time to exercise?
No matter how difficult getting out of bed is in the morning, these exercises should ideally be performed soon after you wake up (or after bed tea). This will help improve your energy levels for the day. If you prefer to exercise later in the day, do so at least an hour before a meal.

Your troubleshooting manual
>>If muscular pain is experienced on the second or third day, a paracetamol tablet (500 mg) should help.
>>Stand for two minutes if you experience cramps in the calf muscle, and take a pain killer only if necessary.
>>Looking over the shoulder, stretching the neck from side to side should relieve beginners of neck spasms.
>>For breathlessness after exercise, consult your doctor/cardiologist and limit the number of repetitions to 5 only.
>>Individuals above the age of 45 should get routine tests like ECG, blood sugar, urea, uric acid, creatinine and cholesterol done before starting the exercise module. Consulting your physician for a clear health report
is advisable.

Former workout freak Britney Spears who was envied for her surfboard tummy, told a celeb mag recently how she's lost the desire to visit the gym. Mother to Sean Preston, 3, and Jayden James, 2, Britney admitted that she is nowhere near as fit as she was. "I used to be a workout freak but after I had my kids it was a lot harder to get back into that routine. I used to love going to the gym but as you get older and have more responsibilities, you lose that kind of discipline. Even now I have a much harder time getting mentally psyched to train," she said.

Lying down in bed

To strengthen your back
Spinal (backbone) extension exercise
Lie down flat on your bed in a relaxed position and get ready for exercise.
Position: Roll over to your front with back up, keep your body straight with arms at your sides. Keep your palms facing up to avoid supporting yourself while rising during the exercise.
Action: Raise your head and shoulders to a 30 degree angle, hold for a few seconds and return to starting position. Relax. Repeat 10-20 times.
Benefits: This exercise will keep your back muscles strong and enable you to cope with strain that you may experience at work. In medical terms, this exercise is known as the spinal extension exercise and it is similar to Bhujang Asan in yoga.

To flatten your tummy
Tummy tuck exercise
Position: Roll over onto your back keeping your body straight and place hands on lower abdomen below the navel.
Action: Exhale (breathe out normally) and hold. Raise your legs together slowly to a 30-45 degree angle. Hold for a few seconds. Return to starting position. Inhale. Repeat 5-10 times. This exercise is slightly strenuous for beginners; they should find it easier if continued regularly.
Benefits: This is a tummy tuck module and a reduction in your waist line should be apparent in about two weeks.

To relax a stiff neck
Neck exercise in lying down position
Position: Lie across the bed on your back, with your shoulders touching the edge, letting your neck drop over the side.
Action: Relax your neck and let it drop in extension for 10 seconds and rotate it slowly to the left and then to the right. Repeat the action 5-10 times.
Benefits: The exercises in Posture 1 will tone your back, neck and body muscles, and provide good movement of hip and shoulder joints. This is good for those suffering from a stiff neck and
cervical spondylitis.

Remember: This is a self-traction exercise where the head hangs loosely from the body. As the neck is rotated, a few snapping sounds may be heard. This is due to release of impaction in spinal gliding joints. The exercise might make you feel mildly giddy for the first few days. Relax, take a deep breath and let the feeling pass.

Sitting on bed
To ease neck and spine pain caused due to sitting at computer
Neck exercise in sitting position

>>Slowly bend your neck forward and then back with your muscles relaxed. Repeat 5-10 times.
>>Looking straight, loosely tilt your neck to the left and then to the right. Repeat 5-10 times.
>>From starting position, rotate your neck slowly to the right, chin over the shoulder and then rotate your neck to the left copying the action. Repeat 5-10 times. Return to normal position.
>>Put your hands at the back of your head (cupped hands on the back of head) and interlink them. Push your head back and resist with your hands. Hold for a while and relax (head and hands pushing in opposite direction). >>Push and relax 5-10 times.
>>Place your left palm above your left ear. Similarly, place your right palm above your right ear. Push head into left hand and then push head into right hand. Repeat 5-10 times.
Note: Only moderate force of the head is applied to do these actions.
>>Put your palms up to the sides of your face. Looking straight, rotate your head to the left with your left palm on your chin and resist the movement. Do the same with your right palm. Repeat 5-10 times.
>>Interlink your hands under your chin and push your head down. Resist the action. Push and relax 5-10 times. Benefits: The neck suffers a strain while doing office work whether it's surfing the net, typing at the computer, sitting at a desk, or writing. It's important to keep the neck muscles flexible to prevent a stiff neck, wryneck, spasm or pain, and spondylitis in extreme conditions.

Breathe in and breathe out exercise
These are deep breathing exercises to be done while sitting straight on the side of the bed with hands on knees.

>>Inhale and expand the chest fully raising the shoulders up. Hold for a moment and release air slowly. This deep breathing should be repeated 5-10 times only.
>>Exhale, suckling in your belly, hold for a moment and breathe in slowly. You can also do this action faster according to the yoga method of Kapalbhatipranayam, where you quickly tighten and relax your belly. Repeat 5-10 times only. Remember: This exercise may cause mild giddiness in the first few days. If that happens, stop, relax, and take a deep breath.

Hands and feet exercise
>>Sitting on the side of bed, keep hands and feet in front of you, spread your fingers and toes together and then bring together. Repeat 10 times.
>>Clench your fist and open, while simultaneously clenching and unclenching your toes. Repeat 5-10 times.
>>Move your wrist and ankle together in a down and up motion. Repeat 5-10 times.
>>Spot Jogging: This exercise is slightly strenuous and should be done only if you don't have a heart problem. Consult your cardiologist or physician beforehand. Alternatively, you can go for a 2 km walk.

For more ways to exercise without hitting the gym, flip through Bedroom Exercises For Busy People by BS Aggarwal. Published by Rupa & Co. Available at leading bookstores across the city for Rs 195