Finding time for a morning workout can be challenging, especially if you have a lot on your plate. However, what if you could start your day with a set of easy exercises right from the comfort of your bed? Well, I’m here to tell you that you can stay fit and active with these easy exercises you can do in bed. Contrary to popular belief, you don’t have to do a rigorous workout every single day to see a change in your body. All you need to do is move and some movement is better than no movement!
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Can you effectively work out while in bed?
Absolutely! While we are lead to believe that workouts must involve heavy equipment or extensive space, there are various exercises you can seamlessly add into your routine without even leaving the comfort of your bed. Whether you’re short on time, dealing with physical limitations, or just looking for a convenient way to stay active, working out in bed can be a game-changer. So, if the snooze button seems more appealing than the gym, fear not – exercises you can do in bed can kickstart your day, improve your mood, and contribute to your fitness goals. It’s a convenient and accessible approach to staying fit that proves you don’t always need a gym membership to prioritize your health.
Easy exercises you can do in bed.
Some days I just don’t feel like leaving my bed or even the comforts of my couch. Everyone has an off day and getting in the mood for a workout can be tough. When I do have those days, doing a few exercises while catching up on my Netflix episodes can be a lifesaver! You can even grab a yoga mat and do these exercises anywhere!
1. Leg Raises.
Leg raises are a perfect example of an easy yet effective exercise that you can seamlessly add into your morning or evening routine without leaving the cozy confines of your bed. This straightforward exercise engages your core muscles and targets your lower abdominal region. Leg raises not only contribute to strengthening your core but also promote flexibility in the hips.
To do leg raises in bed, lay flat on your back, ensuring your lower back is pressed against the bed. Place your hands by your sides or under your hips for added support. Keep your legs straight, and with a controlled movement, lift them upward towards the ceiling. Aim to raise your legs to a 45-degree angle or as high as your flexibility allows, all while maintaining a slow and controlled pace. Lower your legs back down without letting them touch the bed to keep constant tension on the muscles.
Repeat 3 sets of 12.
2. Side Leg Raises.
Side leg raises is a great exercise to tone and strengthen your hips and thighs right from the comfort of your bed. Side leg raises specifically target your gluten and thighs and a weight can be added to challenge yourself even more.
To do side leg raises in bed, lie on your side with your body in a straight line. Rest your head on your lower arm and place your top hand on your hip for stability. Keep your legs straight and lift the upper leg toward the ceiling, engaging the muscles on the outer side of your hip. Ensure a controlled movement, avoiding any sudden jerks. Gradually lower the leg back down without letting it touch the bed, maintaining tension in the muscles.
Repeat 3 sets of 15.
3. Arm Circles.
This exercise primarily targets the shoulder muscles, including the deltoids, rotator cuffs, and upper trapezius, enhancing shoulder flexibility and strength. They can be done with or without weights depending on your level of fitness.
To do arm circles in bed, sit on your bed with arms extended to the sides. Start making small circular motions with your arms, gradually increasing the size of the circles. Aim for 30 seconds of forward circles and then switch to 30 seconds of backward circles.
Repeat for 3 sets of 30 seconds.
4. Pillow Squeezes.
I love doing this exercise whenever I find the time. I found that a soft type ball also works quite well. (My kids have a missing ball every now and then.) This exercise engages the inner thighs and pelvic floor muscles, promoting muscle tone and stability.
To do pillow squeezes in bed, lie on your back with knees bent and feet flat on the mattress. Place a pillow between your thighs and gently squeeze, holding for a few seconds before releasing. Repeat this exercise with controlled movements.
Repeat for 12-15 sets for a few seconds at a time.
5. Glute Bridges.
Glute bridges are a fantastic way to activate and strengthen your glute muscles, including the gluteus maximus, medius, and minimus. Not only do they contribute to a firmer and more shapely backside, but they also engage the hamstrings and lower back. I mean, who isn’t working towards perfect “peaches”?
To do a glute bridges in bed, lie on your back with knees bent and feet flat on the mattress, hip-width apart. Press through your heels as you lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Squeeze your glutes at the top, then lower your hips back down.
Repeat for 3 sets of 12-15.
6. Tricep Dips.
If toned arms are what you are aiming for, then tricep dips are for you! Tricep dips target the triceps brachii muscles, located at the back of your upper arms, making them an excellent choice for banishing the dreaded “bat wings.” This exercise engages the shoulders and chest, enhancing overall upper body strength.
To do tricep dips in bed, start by sitting on the edge with your hands gripping the bed’s edge on either side of your hips. Slide your hips off the bed, keeping your knees bent at a 90-degree angle. Lower your body by bending your elbows, then push back up to the starting position.
Repeat for 3 sets of 12-15.
7. Toe Taps.
This versatile exercise primarily targets the abdominal muscles, specifically the lower abs, helping to tighten and tone the core. They also engage the hip flexors, improving flexibility and promoting better posture.
To do toe taps in bed, lie on your back with legs elevated, and alternately tap your toes to the bed while keeping your core engaged. Aim for a controlled and deliberate movement to maximize the impact on your abdominal muscles.
Repeat for 3 sets of 20.
8. Donkey Kicks.
As funny as they sound, this exercise if your best friend if you are aiming for toned glutes. Donkey kicks not only focus on your glutes but also engage your lower back and core for a well-rounded workout.
To do donkey kicks in bed, start on all fours with your hands directly beneath your shoulders and knees aligned under your hips. Keeping your core engaged, lift one leg towards the ceiling, creating a 90-degree angle at the knee, and then lower it back down without touching the bed.
Repeat for 3 sets of 10-15.
I love doing planks no matter the workout I’m aiming for. When I first started out they were extremely challenging, but with practice I was able to hold them with ease for much longer. Planks engages the shoulders, back, legs and core, making it a full-body workout in one simple move.
To do a plank in bed, start in a push-up position and lower to your elbows placed shoulder-width apart. Maintain a straight line from head to heels, engaging your core muscles to support your body weight.
Hold the position for 30 seconds to a minute, gradually increasing the duration as you build strength.
Adding these exercises you can do in bed into your morning routine can make a significant difference in how you start your day. Not only do they help you stay fit and active, but they also set a positive tone for a day filled with energy and focus. Remember, it’s the small, consistent efforts that lead to lasting change, and what better way to begin than with a revitalizing morning routine right from the comfort of your bed?
Your Wellness Warrior!