Most people think exercise requires a gym, special equipment, or at least getting out of bed. The truth is, you can work your muscles, improve circulation, and even burn calories without leaving your mattress. Bed-friendly exercises are ideal for days when you feel tired, are recovering from an illness, or simply want a gentler way to stay active. They’re also helpful for people with limited mobility or those who struggle to fit workouts into a busy schedule.
In this guide, you’ll find 12 simple moves you can do right where you are. These exercises target different parts of your body, from your core to your legs and arms, using only your body weight. They’re easy to follow, low-impact, and can help you feel energized without the stress of a full workout routine. All you need is your bed and a few minutes to get started.
Leg Lifts
Leg lifts are excellent for toning your abs and strengthening your legs. Start by lying on your back with your arms resting comfortably by your sides. Engage your core muscles as you lift one leg off the bed, ensuring your knee is bent at a 90-degree angle.
Hold this position for a few seconds, feeling the burn in your abs and legs before slowly lowering your leg back down. Repeat the same movement with the other leg, alternating between sides.
Crunches
To perform this exercise, lay on your back with your knees bent and feet flat on the bed. Place your hands behind your head, gently supporting it. Engage your core muscles by drawing your belly button towards your spine.
As you exhale, lift your shoulders off the bed while keeping your elbows wide and your chin slightly tucked. Hold the position momentarily and slowly lower yourself back to the starting position.
Planks
Planks are an effective full-body workout that can be done from the comfort of your bed. Begin by lying on your stomach with your elbows bent and forearms resting on the bed, palms facing down. Lift your body off the bed, keeping your toes tucked in and engaging your core muscles.
Your body should form a straight line from head to toe. Hold this position for 30 seconds to a minute, and then slowly lower yourself back down.
Glute Bridges
Glute bridges target your glutes, hamstrings, and lower back muscles. Start by lying on your back with your knees bent and feet flat on the bed. Place your arms comfortably by your sides. Lift your hips off the bed, pushing through your heels. Hold the position for a few seconds, squeezing your glute muscles before slowly lowering yourself. Repeat for several reps.
Side Leg Lifts
Side leg lifts target your outer thighs and hips. Lie on your side with your legs stacked on top of each other. Rest your head on one arm while placing the other in front of your body for stability. Lift your top leg towards the ceiling, keeping it straight. Hold this position for a few seconds before slowly lowering your leg. Repeat on both sides.
Arm Circles
Arm circles are a fantastic exercise for activating and enhancing arm muscles while improving shoulder mobility. Begin by lying on your back, extending your arms to the sides with palms facing downwards. Gradually initiate small clockwise rotations with your arms. After a few repetitions, switch to an anti-clockwise motion. Repeat this sequence for multiple sets.
Bicycle Crunches
Bicycle crunches are a great way to work on your abs and oblique muscles. Lie on your back, with your hands behind your head and elbows wide. Bring your left knee towards your chest while lifting your right shoulder off the bed to touch it. Switch sides by extending your left leg and bringing the right knee towards the chest while touching the left elbow. Continue this pedaling motion for several reps.
Tricep Dips
Tricep dips are a simple yet effective exercise for toning your arms. Sit on the edge of your bed with your hands resting beside you, fingers facing towards your body. Walk your feet out until your hips are off the bed and only supported by your feet.
Lower yourself by bending at the elbows, keeping them close to your body. Push yourself back up, engaging your tricep muscles as you do so. Repeat for multiple reps.
Seated Leg Lifts
Seated leg lifts target your core and legs while improving balance. Sit on the edge of your bed with your arms resting by your sides, palms facing downwards. Extend one leg straight out in front of you, parallel to the bed. Hold for a few seconds before lowering your leg back down. Repeat on both sides for several reps.
Shoulder Bridges
Shoulder bridges are a great exercise for strengthening your core and glutes. Start by lying on your back with your knees bent and feet flat on the bed. Place your arms comfortably by your sides. Lift your hips off the bed, pushing through your heels, and hold for a few seconds before lowering back down. Repeat for multiple reps.
Toe Taps
Toe taps are an excellent way to target your lower abs while improving coordination. Begin by lying on your back with your arms resting comfortably by your sides. Bend both knees at a 90-degree angle, lifting your feet off the bed. Slowly tap one toe to the ground and back up, then repeat with the other leg. Continue alternating between legs for several reps.
Seated Knee Lifts
Seated knee lifts are an easy exercise that can be done while watching TV or reading a book in bed. Sit on the edge of your bed with your arms resting by your sides. Bring one knee towards your chest, and then extend it back out. Repeat with the other leg, alternating between knees for multiple reps.