You Don’t Even Have to Get Out of Bed to Do This Workout

by | Updated: October 14th, 2020 | Read time: 4 minutes

Staying motivated to work out can feel impossible sometimes, especially when our regular routines are disrupted. If you’re still avoiding the gym due to the pandemic, you may be struggling to keep up with exercise on a daily (or even weekly!) basis. Sound familiar? This workout might be just the thing you need.

Smiling Woman in Plank Position Doing Bed Workout for Energy in the Morning |

A workout, without leaving the comfort of your bed? Is it even possible? It sure is. Instead of grabbing hitting the snooze button or grabbing your phone and scrolling upon opening your eyes first thing in the morning, spend some time doing these exercises. You’ll feel instantly energized and will have squeezed in some good exercise without even having to get dressed.

How to Do a Bed Workout

Start with a good stretch

Lying flat on your back, stretch your arms over your head and point your toes; take a deep breath in thru your nose then breathe out and relax. Repeat two more times.

Bed exercises

Next try several or all of the following exercises, each can be done for 30 seconds (helping to increase your heart rate). You can mix and match, and decide how many sets or rounds you would like to do.

Modified plank

Targets the entire core, essentially the whole body

With forearms and palms on the bed, make sure your shoulders are stacked over the elbows, placing you in a plank position. Keeping your legs straight and core tight, lift hips straight up and slightly back into the air. Hold for 3 seconds, then with control, return to the starting position. Repeat.

Plank-to-shoulder tap

Targets arms and core

Stay in the plank position with hands flat under your shoulders. As you engage your glutes and core, reach and extend the left arm out, holding it for one second. Next, bring the left hand to touch the right shoulder.Repeat with your other arm and alternate for 30 seconds.

Marching glute bridge

Targets hamstrings, butt, abs

Begin by lying with your back flat, knees bent, and heels near your butt. Arms are placed by your sides, palms facing down. Lift your hips up while pressing through your heels, core tight and keeping a direct line between your knees and shoulder. Lift your left foot up keeping the knee bent and squeezing your glutes; bring your knee directly over the left hip. Place the foot back on the bed, repeat on the other side. Alternate sides for 30 seconds.

Reverse diamond crunches

Targets thighs and lower abs

Again, on back and arms at your sides, press the soles of your feet together and open knees out to the sides (legs will resembles a diamond shape). Keeping your core tight, raise both feet up and over hips.  Staying in this position, lift hips while sending feet straight up to the ceiling. Next, bring hips back down onto the bed keeping control, then immediately repeat (lift hip) for the next rep.

Scissor leg lifts

Targets thighs and lower abs

Lie flat on your back placing hands (palms down) underneath your hips. With legs straight lift both feet up and point toes.  Legs should stay as straight, (however if you need a slight bend in the knee that is fine) core remain tight as you lower one leg down toward the bed then when it almost touches down bring it back up. Repeat with the opposite leg for one rep.  Make sure to keep core engaged and controlled.

Leg raises with knee In:  targets butt, outer thighs, hips, abs, (another benefit is strengthening the knees)

Begin by lying on your right side with right knee bent and foot behind you. Your head can be held up with your right hand and left hand is placed on left hip. Left toes are pointed and left leg is extended to make a straight line. With hips stacked over one another, left leg is lifted straight up to the ceiling; next, bend your knee and bring it in toward your core, and immediately extend the same leg back up to the ceiling. Lower leg, returning to the starting position. Repeat for 30 seconds, then switch to the opposite side.

Twisted side plank

Targets triceps, obliques, abs

Roll onto your right side, propping yourself up on your right forearm. Shoulders, hips and feet remain stacked and core is tight and engaged as you lift the hip up as high as possible to the ceiling. Then, with your left arm stretch straight toward the ceiling. Next, slowly lower your hips to the bed and without touching the bed; then slowly lower your hips back to the starting position. Now keep core tight and twist from your waist while bringing your left arm down and underneath your body and then back to the beginning position. Repeat for 30 seconds, then switch sides.

Bent knee twist

Targets arms, butt, hips, obliques, abs

On hands and knees in a tabletop position, keep body position in alignment, hips over the knees, and shoulders over your wrists, toes tucked under. Lift your left knee out to the side so your thigh is parallel by balancing on your left palm and right knee. Next, all in one motion, swing the knee forward and tap it with your right hand, then immediately swing the leg backward until your left foot passes over your right leg and tap your left heel. Continue for 30 seconds, then repeat on opposite side for 30 seconds.