We all have those days when the thought of rolling out of bed feels like too much effort. Maybe you’re tired, maybe it’s raining, or maybe you just want to stay wrapped up in your blanket for a bit longer. The good news? You don’t have to leave your bed to get in a solid workout that wakes up your muscles and gets your blood flowing.
This isn’t about sweating buckets or doing burpees at 6 AM. This is about simple, gentle moves you can do under your blanket, on top of your comforter, or right before bed. So whether you’re a night owl, an early bird, or someone who just wants to feel a bit more toned without ever stepping foot in a gym, keep reading. Here are ten easy bed-friendly exercises you’ll actually look forward to doing.
Why Do Bed Exercises Even Work?
Your bed might not feel like workout central, but it can be a perfect spot for low-impact moves. The soft surface works your stabilizer muscles a bit harder than the floor does. Plus, you’re more likely to stick with it because it doesn’t feel intimidating. Think of it as fitness without the fuss.
How To Get Started
Wear comfy clothes or just your pajamas. You don’t need shoes. Make sure your mattress is firm enough to support you without sinking in too much. If it’s too soft, you can lay a blanket on the floor instead. Most importantly, listen to your body. Move slow and focus on good form.
Alright, let’s dive in.
1. Supine Leg Lifts
Targets: Lower abs, hip flexors
Lie flat on your back, legs straight, arms by your sides. Slowly lift your legs together until they point at the ceiling or as high as you can go. Lower them back down with control. If it feels tough, bend your knees a bit.
Do 3 sets of 12 to 15 reps.
Tip: Keep your lower back pressed gently into the bed to avoid straining it.
2. Flutter Kicks
Targets: Abs, lower belly
Stay on your back. Lift both legs slightly off the bed. Alternate kicking them up and down in a small, controlled motion.
Do 3 sets of 30 seconds.
Tip: Keep your head down and relax your neck. Small, steady kicks are enough.
3. Bicycle Crunches
Targets: Abs, obliques
Lie on your back. Bring knees up so they’re bent at 90 degrees. Place hands behind your head. Bring your right elbow toward your left knee while you extend your right leg out. Switch sides like you’re pedaling a bike.
Do 3 sets of 15 reps per side.
Tip: Move slowly. Focus on twisting from your core, not just your neck.
4. Bed Push-Ups
Targets: Chest, shoulders, triceps
Roll onto your belly. Place your hands on the bed slightly wider than your shoulders. Knees can stay on the bed for an easier version. Lower your chest down, then push back up.
Do 3 sets of 10 to 15 reps.
Tip: Keep your core tight so your body stays in a straight line.
5. Glute Bridges
Targets: Glutes, lower back, hamstrings
Lie on your back, bend your knees, feet flat on the bed. Press through your heels to lift your hips up. Squeeze your butt at the top, then lower down slowly.
Do 3 sets of 15 reps.
Tip: Add a hold at the top for 2 seconds for extra burn.
6. Clamshells
Targets: Outer hips, glutes
Lie on your side, legs stacked, knees bent. Keep feet together and open your top knee like a clamshell. Lower it back down. Do all reps on one side, then switch.
Do 3 sets of 12 reps per side.
Tip: Rest your head on your arm and keep your hips steady.
7. Bed Plank
Targets: Core, shoulders
Roll over so you’re face down. Place your forearms on the bed and lift your body up, keeping knees or toes on the bed. Hold your body in a straight line.
Hold for 20 to 40 seconds, repeat 3 times.
Tip: Don’t let your hips sag. Keep your belly button pulled in.
8. Lying Side Leg Lifts
Targets: Outer thighs, hips
Lie on your side, bottom arm under your head. Keep bottom leg bent for support. Lift your top leg up and down slowly.
Do 3 sets of 15 reps per side.
Tip: Point your toe slightly forward to feel it more in your hips.
9. Arm Circles
Targets: Shoulders, arms
Sit up in bed, legs crossed or out in front. Extend arms straight out to the sides. Make small circles forward for 30 seconds, then backward for 30 seconds.
Do 2 rounds.
Tip: Keep arms level with your shoulders for best results.
10. Seated Twists
Targets: Core, obliques
Sit up with legs crossed. Place hands together in front of you, elbows bent. Twist your torso to the right, then back to center, then to the left.
Do 3 sets of 20 twists total.
Tip: Sit tall and keep your shoulders relaxed.
How To Put It All Together
You don’t have to do all ten every single time. Pick five that you enjoy and mix them up. Some people like doing these in the morning to stretch out sleepy muscles. Others love them before bed to unwind. Do what feels good for you.
You can even break them up — do a few leg moves in the morning and a few arm or core ones at night. The point is to get your body moving a bit more without adding stress to your day.
Make It A Habit
Put your phone aside for ten minutes and focus on moving. If you’re a night scroller, try swapping five minutes of mindless scrolling for a few gentle bed exercises. It’s a tiny swap that your body will thank you for.
Add A Little Extra
Want to make these harder? Add light ankle weights for leg lifts or use a resistance band for clamshells. Or just go slower and add an extra set. Sometimes it’s the smallest tweaks that fire up those muscles.
Listen To Your Body
If anything feels uncomfortable or hurts, skip it. The goal here isn’t pain or pushing too hard. It’s about gently waking up muscles that get tight and lazy when we sit too much. Over time, these little moves add up to stronger muscles, better sleep, and maybe even less back pain.
One Last Thing
Movement doesn’t always have to be sweaty, loud, or complicated. These small bed exercises prove you can tone your body in the simplest way. So next time you’re tempted to hit snooze for the third time, do a few leg lifts instead. Or before you drift off at night, throw in a plank or two.
Your bed isn’t just for sleeping. It can be your secret workout spot too. So get cozy, get moving, and give your body the love it deserves — without even getting up. Sweet dreams and strong muscles all in one. That’s what I call a win.
