8 Workouts You Can Do in Bed

8 Workouts You Can Do in Bed

In a perfect world, you’d want to go to the gym, but sometimes (okay, most of the time) after a long day at work, lacing up your shoes and going back outside to run on the treadmill couldn’t sound more appealing.

You might want to work out in bed at that time. Sure, maybe a bed workout won’t burn as many calories as a HIIT class or build as much muscle mass as a heavy weight training workout, but sometimes the “next best thing” is the best thing that day. Additionally, any improvement in fitness should be praised.

Read on for 8 strengthening exercises you can perform in bed while watching your favorite show with that in mind.

Related: Stretches to Do Before Bed: 7 Best Poses – Tips for Health Care

Tips before Bed Workouts

In general, any of the exercises here that you can do from your bed are safe for anyone. If you have any medical conditions, wounds, or other worries, you should speak with your doctor before attempting them. In order to prevent falling off the bed, it is also crucial that you are centered on it or have enough space on either side of your body.

10 Workouts You Can Do in Bed

8 Workouts You Can Do in Bed

Marching Hip Raises

  • Lie on your back with your knees bent, heels near your butt, and arms along your sides with palms facing down.
  • So that your body forms a line between your knees and shoulders, press into your heels as you lift your hips up.
  • Squeeze your butt and raise your right foot off the bed, bringing your right knee over your right hip without extending your right leg.
  • Reverse the process on the left side by putting your right foot back on the mattress.
  • Alternate for another rep.

Roundhouse Kicks

This move targets your glutes and abs, and strengthens your hips.

  • Your arms and legs should be extended as you lay on your back.
  • Inches or so off the bed, lift your right leg, keeping it straight, and rotate it in a wide circle up and out.
  • Bring your leg up to your body’s center once it has reached hip level, then lower it back down to the starting position.
  • Reverse the direction after five slow, controlled repetitions of your circle.
  • Perform the entire cycle 10 times on each leg.

Leg Lift With Knee In

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  • Lie on your right side with your right knee bent and your right foot behind you.
  • Place your left hand on your left hip while supporting your head with your right hand.
  • Point your left toe and extend your left leg to form a straight line with your body.
  • Lift your left leg straight up toward the ceiling while maintaining a balanced hip position. Next, bend the knee and bring the leg in toward your midsection.
  • Return the leg to its starting position by extending it upward once more, toward the ceiling.
  • Continue for another 30 seconds, then repeat on the other side. That’s one rep.


“Dips are an effective exercise to strengthen the back of the arm, the triceps,” notes You’ll be sitting on the edge of your bed or couch with your arms behind you, and you’ll be lowering your butt to the floor.

  • Sit on the very edge of your bed or couch, your hands on either side of your butt, and your fingers extending over the front edge of the bed. “Place the soles of the feet on the floor, knees bent to 90 degrees (for a more challenging dip, keep the legs straight and heels on the ground),” says Kovar.
  • With your elbows bent 90 degrees, lower your torso toward the ground.
  • Instead of lifting from your hips, press through your palms and extend your arms straight while using your triceps to do so.
  • Complete 12 reps.

Jack Splits

  • On the bed, lay on your back with your arms and legs extended and your feet positioned close together.
  • Brace your core as you lift your arms and feet off the bed, keeping your knees and elbows locked.
  • Exhale as you lift your legs up and out to form a V, and lift your entire upper body off the bed.
  • Swing your hands through the V as you stand up.
  • Release your arms and legs with control, stay off the bed, and lower your back to the starting position.
  • That’s one rep.
10 Workouts You Can Do in Bed

Leg Circles

Your quads, hamstrings, glutes, and core will all get toned with this exercise.

  • Your legs should be spread out in front of you as you lay on your back.
  • Lift your legs off the bed by squeezing them together and lifting them three inches.
  • With your toes, create an airborne circle the size of a basketball.
  • Twenty repetitions in one direction, followed by twenty repetitions in the opposite direction.
  • Continue by switching legs.

Scissor Legs

  • The palms of your hands should be facing down as you are lying on your back.
  • Bring both feet straight up into the air and point your toes.
  • Keeping both legs as straight as possible, engage your core as you lower your right leg down toward the bed with control.
  • Without touching down, bring your leg back up to starting position.
  • To complete one rep, repeat on the opposite side.

Knees to Chest

This simple exercise will tone two hard-to-target areas—your lower abs and inner thighs.

  • Sit on the edge of the bed or couch.
  • Squeeze your legs together as you tighten your core to bring your knees into your chest.
  • Lean back as you extend your legs out straight to a 45-degree angle so that your body is in the shape of a “V.”
  • Hold that position for a few seconds, and then return to the starting position.
  • Complete 15 reps.


Whether you enjoy sports or not, stretching your legs and feet while laying on a boat is always beneficial to your health. You may find some inspiration in the eight positions listed above for in-bed exercises.

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