8 Exercises You Can Do in Bed

Updated: Apr 30




Getting motivated to get out of bed to exercise in the morning takes a lot of will power. For some of us, working out first thing just doesn’t happen. For others, we hit snooze too many times to ever make it out the door in time to that 7 am spin class.

For those kinds of days, you can still have a great workout that sets your day off right without having to leave your bed — yet. 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.

Scissor legs This will work out your abs and legs without moving all that much. All you have to do is lay on your back 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. 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. 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. Side plank From your back, you can turn over to your side to engage your core even further with a side plank. Your bed is the perfect place for this exercise, as it’s a soft surface for your arm that will support your weight. Start on one side with your feet together, legs stacked on top of one another and your 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 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 with your comfortable number of reps, then switch over to the other side. 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. 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. 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.

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? Be sure to browse our custom mattresses which can easily double as your next workout spot.

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