As gyms around the country close amid the coronavirus pandemic, fitness lovers have no other choice to work out from home, but one trainer has proved that you don’t even have to get out of bed to get toned.
Emily Diers, founder of the Bodycraft fitness method in New York City, took to Instagram on Sunday to share a three-part ‘Stay in Bed Workout‘ series for her followers to enjoy — and the at-home routines couldn’t have come at a better time.
‘If you can give yourself even a small amount of relief, you are providing relief for the collective. Breathe + move your body,’ Emily, 32, captioned her first post, which is aptly set to J. Holiday’s song ‘Bed.’
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Perfect timing! Fitness instructor Emily Diers took to Instagram on Sunday to share a three-part ‘Stay in Bed Workout’ series
Feel the burn: The 32-year-old professional dancer explained that doing the routine on a bed ‘means you have to work harder to stabilize’
The professional dancer explained that doing the routine on a bed has multiple benefits, noting the ‘comfort is invaluable and the soft surface means you have to work harder to stabilize.’
The post features five videos of Emily demonstrating five different toning exercises while kneeling on top of her bed in her Brooklyn apartment.
The instructor, who advises doing 30 reps of each move, starts the workout on her knees and alternates between stretching backward and bending over until she is on all fours and kicking her leg behind her.
She goes on to demonstrate a series of side and back kicks before ending with a complicated move where she is balanced on one knee and one arm while pulsing her extended leg.
Leg work: In the first post, Emily demonstrates a series of side and back kicks, which she recommends doing 30 times each
Toned: Emily ends the series with a complicated move where she is balanced on one knee and one arm while pulsing her extended leg
The second video in her ‘Stay in Bed Workout’ series focuses on the abs and glutes, and instead of using weights or an exercise band, she utilizes her pillow.
‘Your core is your center of power. This is where you manage crises and approach fear from. Breathe into your third chakra and strengthen your power, then go manage anxiety with a sense of calm,’ she captioned the clip, advising to do 20 reps of each move.
Emily begins by lying on her back and doing spread eagle sit-ups while holding her pillow above her head.
She continues the workout with bicycle kicks, crunches with one leg in the air and the other extended in front of her, and a move to work her obliques.
Making it work: The second video in her ‘Stay in Bed Workout’ series focuses on the abs and glutes, and instead of using weights or an exercise band, she utilizes her pillow
Waist whittler: The fitness guru works her obliques by balancing on her hips and moving her knees to the side
In her third and final video, she demonstrates a series of leg lifts that she recommends doing 20 to 30 times each. She ends the workout series with two relaxing stretches.
‘I made these videos to be of use, and to channel my energy into creativity and purpose,’ she wrote. ‘Please keep your bodies moving and please stay connected.
‘Could you drop a comment below, to me or someone who needs it?’ she asked. ‘Given the panic around social distancing and the empty shelves, we need to reach out more proactively than we did before. I’m going to put my phone down and go for a run.’
Emily’s followers thanked her for the series, with one person gushing: ‘We love an adaptable QUEEN.’
All smiles: In her third and final video, she demonstrates a series of leg lifts that she recommends doing 20 to 30 times each
All done: The professional dancer ends the workout series with two relaxing stretches
‘TY!!!! Much appreciated. Also happy to have extra cushion under a recovering knee!!!!!’ another added.
Emily is also an instructor for Obé, an at-home fitness company that offers a variety of live and on-demand classes, ranging from dance cardio to meditation.
As the coronavirus (COVID-19) continues to rapidly spread across the country, there has been an uptick in fitness fanatics who are turning to on-demand at-home workouts and systems such as Obé to stay safe.
‘We’re definitely seeing a lot of people quitting their gym membership and signing up for Obé. We’ve seen three times our normal volume,’ an Obé spokesperson told DailyMail.com.
Goal: Emily said she created the workouts to help people stay connected amid the panic surrounding the coronavirus outbreak
Resume: Emily is the founder of the Bodycraft fitness method (left) and an instructor for Obé, an at-home fitness company that offers live and on-demand classes (right)
As of Tuesday, there have been 5,244 confirmed coronavirus cases in the US and approximately 94 deaths.
To slow down the spread, President Donald Trump has released a series of coronavirus guidelines that calls for a lockdown of America, including the closing of restaurants and schools.
‘Each and every one of us has a critical role to play in stopping the spread,’ the president said in the White House briefing room.
While his guidelines will be revisited after the initial 15-day proposal, the president warned the virus could affect American life well into the summer.
‘People are talking about July, August, something like that,’ Trump said. ‘They could be right in that period of time where it washes through.’
Update: As of Tuesday morning, there are nearly 5,000 cases of coronavirus in America and 93 have died