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8 Exercises You Can Do in Bed

Updated: Aug 22, 2022

Getting motivated to exercise in the morning is hard when you are super cozy in bed. For some of us, working out first thing just doesn’t happen. For others, we hit snooze too many times and never make it out the door in time to get to a 7 am spin class.

What if you can still have a great workout that sets your day off right without having to leave your bed yet? Sound like having your cake and eating it too? Well, in this case, you can have both. Using this in-bed workout routine, you can start your morning off with an invigorating workout that leaves you feeling awake yet restful. Ready to get started?

Yoga poses

If you’re the kind of person who really needs a slow start to the morning, you’re going to want to start with yoga. Try the spine twist Supta Matsyendrasana where you lay on your back and cross one leg over the opposite hip, turning your hips and lower back to one side and leaving your upper body relaxed on the bed. Gentle stretches like this will be key to warming up for the rest of your in-bed workout. Be sure to repeat it on both sides for the same amount of time.

Scissor legs

This will work out your abs and legs before you even sit upright. All you have to do is lay on your back on top of your sheets and comforter and place your hands under your hips, palms down. Keeping your legs straight out, lift both feet up into the air while pointing your toes. The key is to engage your core here, moving one leg up while the other goes down, alternating. Don’t let your legs touch the bed until you finish a rep, which should be between fifteen and twenty alternations. Decide how many reps you want to do ahead of time and rest for thirty seconds between each.

Reverse diamond crunches

You can stay on your back for this one, too, while totally working out your abs and thighs. Place your palms face down next to your hips, then bring your feet together, but drop your knees to the sides so the space between them looks like a diamond. From here, lift up your legs and hips off the bed, pushing up towards the ceiling. Between five and ten lifts is one rep, and you should do at least two reps, but try for three. Don’t drop your feet back to the bed until you’re done with your reps.

Glute bridges

This one seems easy, but it’s a great workout for your butt and you don’t even need to lift your head off the pillow. While still on your back, bend your knees with feet flat on the bed. As you inhale, engage your abs and glutes and lift your hips off the bed, pressing your heels into the mattress. Exhale and lower back down. This action also gently stretches the hip flexors, which aids in better mobility.

Side plank

From your back, you can turn over to your side to engage your core even further with a side plank. Your soft mattress is the perfect place for this exercise, as it will support your weight and is comfortable against your supporting arm. Start on one side with your feet together, legs stacked on top of one another and your weight resting on the forearm that’s on the bed directly under the shoulder. From here, contract your core and lift your hips, making a straight line. Hold for twenty seconds as one rep, then do the other side.

Leg lifts

Staying in your initial side plank position, keep your top leg straight and lift it up into the air, bringing it back down to touch your leg that’s on the bed. Repeat this for a desired set of reps, then switch over to the other side. Doesn’t it feel nice to lay on your memory foam workout mat?

Arm extension and shoulder tap

Now it’s time to work out your arms and core — still from the comfort of your bed. Move into a regular plank position, keeping your hips level and legs straight out, but extend your arms directly under your shoulders. Your hands will sink into the mattress, so if it’s more comfortable for you, lower your knees. Instead of holding this pose, one at a time, extend your arm out in front of you, then touch the opposite shoulder. One rep counts as doing this for both arms. Repeat at least three times.

Double leg lift

From your plank position, drop your knees down so you’re on all fours. Steadily, lift up one leg with your toes pointed, and extend it out towards the back. Bring it back in, knee tucked but not touching the bed, and extend it back out but towards the side. Bring your leg back down to the bed and do the other side — that’s one rep. Want a challenge? Raise the opposite arm at the same time, pointing in opposite directions.

Sleepy Exercise & Getting Ready to Go in the Morning

The real key to doing this “lazy” workout is a supportive mattress, which is one of the many reasons a custom memory foam mattress is a great way to improve your overall wellbeing. Sleep health, check. Physical health? Apparently, check.

We hope this in-bed workout routine will come in handy for morning people and not morning people alike. Because when you have a comfy bed, who wants to rush out of it in the morning? Who would have thought a great custom mattress could double as a workout spot? What else can you accomplish before you even put your feet on the floor this morning?

Considering upgrading your mattress to a custom one handmade in the US? Get in touch and speak with one of our expert mattress makers. Better sleep is just a few measurements away.


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