Not a Morning Person? Try These Bed Exercises That Get Results!

Let’s be real—some days, getting out of bed is asking way too much. But who says you need to leave your cozy spot to get a little workout in?

These bed-only exercises are designed to help you tone up without ever setting foot on the floor.

It’s the ultimate lazy workout, perfect for those mornings (or nights) when you’re feeling extra relaxed.

1. Glute Bridges

How: Lie on your back with knees bent and feet flat. Push through your heels to lift your hips up, then lower back down.Why: Perfect for activating your glutes and hamstrings all while staying horizontal.

2. Leg Lifts

How: Lie on your back, keeping legs straight. Slowly lift them up together, then lower down without touching the bed.Why: Tones the lower abs and hip flexors—no gym floor required.

3. Bicycle Crunches

How: With your hands behind your head, alternate bringing opposite elbow to opposite knee, as if pedaling a bike.Why: Engages the core and obliques, bringing some serious absorption to your bed-only routine.

4. Bed Planks

How: Prop up on your forearms with elbows directly under shoulders, keeping body straight. Hold for as long as you can.Why: Works your entire core and even your shoulders without even needing a hard surface.

5. Side-Lying Leg Lifts

How: Lie on your side with legs stacked. Lift the top leg up and down, engaging your outer thigh.Why: Tones outer thighs and hips—a simple but effective move.

6. Knee-to-Chest Stretch

How: Lie on your back and bring one knee at a time toward your chest, hugging it in. Switch legs.Why: Stretches the lower back and feels great while waking up those core muscles.

7. Bed Push-Ups (Modified)

How: Lying on your stomach, press your torso up with hands beside your shoulders, keeping your hips down.Why: Works chest and arms in a bed-friendly way.

8. Flutter Kicks

How: Lying on your back, keep legs straight and alternate lifting each leg just above the bed.Why: Targets the lower abs, giving you a quick and effective burn.

9. Supine Twist

How: Lie on your back, arms out, and twist your legs to one side, then the other.Why: Loosens up your back and gives a gentle core workout.

10. Scissor Kicks

How: With legs straight, cross them over each other in a scissor motion just above the bed.Why: Perfect for targeting lower abs and toning up while lying down.

Lazy, Effective, and Perfect for Low-Energy Days

With these bed-only exercises, you can squeeze in a workout that’s easy, comfortable, and actually effective.

There’s no excuse not to give it a try—after all, you’re already halfway there! So, stay cozy, tone up, and enjoy the perks of lazy fitness!

Lazy Warm-Up Tips

Starting a bed workout doesn’t mean jumping in cold. Here are some easy, bed-friendly warm-ups to prevent injury and get the blood flowing:

• Shoulder Rolls: Lie down, lift shoulders towards ears, and slowly roll them back and down.

• Toe Point & Flex: Point toes, then flex them back toward the shins. A few reps wake up the legs and ankles.

• Neck Rolls: Gently roll your head from side to side to release any tension before starting.

Bonus Bed Routines: Custom Workouts for Different Goals

1. 5-Minute Tone-Up

• Do This: Glute bridges, leg lifts, and bicycle crunches.

• Perfect For: Those mornings when you only have a few minutes but want to feel awake.

2. 10-Minute Full-Body Bed Workout

• Do This: Add bed planks, side-lying leg lifts, and knee-to-chest stretch to the lineup.

• Perfect For: Days you want a full-body workout without leaving the bed.

3. Nightly Relaxation Routine

• Do This: Supine twist, knee-to-chest stretch, and flutter kicks (slow pace).

• Perfect For: Winding down and preparing for a great night’s sleep.

Practical How-To: Breathing Techniques for Bed Workouts

Breathing right can maximize your workout’s impact and help with relaxation. Here’s an easy breathing technique to use while doing bed exercises:

• Breath Syncing: Exhale while pushing or lifting (e.g., during glute bridges), and inhale while returning to the starting position. This boosts oxygen intake and keeps you focused.

Top Bed-Friendly Workout Gear

1. Ankle Weights: Great for adding a challenge to leg lifts or scissor kicks.2. Resistance Bands: Use them to increase difficulty with moves like glute bridges.3. Small Dumbbells: Add some arm exercises to your bed routine, like mini chest presses.

Benefits of Bed Workouts

Wondering if working out in bed actually does anything? Here’s why these lazy moves work:

• Gentle on Joints: A softer surface is easier on the body.

• No Barriers: No need for gym clothes, shoes, or even a mat.

• Improves Flexibility: Many bed exercises incorporate stretches, helping improve overall flexibility.

• Convenient and Consistent: You’re already there, so it’s easier to stick to!

Health & Wellness Tie-In: Lazy Fitness Hacks

Love this bed workout? You might enjoy these other lazy fitness and health tips:

• 5-Minute Couch Workouts: Moves you can do right from your sofa.

• Quick Stress Relief Tips: Simple ways to unwind that don’t require meditation.

• Lazy Meal Prep Ideas: Easy recipes that make eating healthy effortless.

Try a Bed-Only Workout Challenge

7-Day Lazy Workout Challenge: Do one exercise each day and add a new one as you go. Mark your progress, and in just one week, you’ll have a full-bed workout mastered!

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