Trunk Extension in Bed
The best part of this micro-workout? You get to fall asleep the second you complete it. No dumbbells, exercise balls, or weights: just you and your bed. Trunk extensions strengthen the muscles that improve your posture and will help prevent low back pain.
Lay face down on your bed with a thick pillow under your waist/stomach and arms behind your back. Keep your lower body stationary during the exercise. Begin the motion but clenching your butt cheeks and extending your back at your hip. The end position is your chest a few inches off the bed. Hold the end position for 1 second and then return to the starting position. Repeat the exercise for 20 seconds. Relax and repeat two more times.