This exercise strengthens abdominal and hip muscles as well as helping to stabilize your lower back.
Lie on your back with knees bent and feet flat. Arms can be at your sides or wherever they’re most comfortable. Bring one knee up so it’s in line or just past your hip. The slower you go, the more challenging you may find this; see if you can hold the leg up for at least several seconds before switching. Make sure not to hold your breath: a good rule of thumb is to exhale through the hardest part of any exercise, which for most folks is when they lift their leg.
Pay attention to your low back as well. If you notice it’s arching away from the ground as you lift your leg or is causing you discomfort, try tightening your low abs like you want to bring your belly button a little closer to your spine. You can also try tightening the pelvic muscles like you don’t want to pee: the pelvic muscles connect to our deep core muscles and help stabilize us.
Exercise is an important part of COVID-19 recovery in order to regain your strength, endurance, flexibility, and ability to fully take part in all aspects of your daily life. Even if you cannot yet tolerate exercise in positions other than on your back or in bed, it is still very important to keep yourself as active as possible.
Some of the absolute basic exercises that should be performed if you are bed-bound include ankle pumps, heel slides and rolling from side to side to change position. Doing these exercises regularly several times a day will help from developing blood clots, pressure ulcers or bedsores, and contractures (shortened, tight muscles).