How to Exercise in Bed

If you're sick or injured, you may be stuck in bed. You may also simply want to work out first thing in the morning to wake yourself up. In either case, there are a variety of fun and simple exercises you can perform from your bed.

Method 1
Method 1 of 4:

Working Your Upper Body

  1. 1
    Do push-ups. Push-ups are a classic exercise that can increase arm strength. You can also easily do them from your bed.
    • Place your knees or toes and your hands on the bed, while keeping your back straight. If you're a beginner, it's a good idea to use your knees over your toes.[1]
    • Keep your hands directly under your shoulders. Lower your body with your arms, bending them at the elbows. Then, rise up again returning to the starter position. Repeat for as many repetitions as you can before getting tired.[2]
  2. 2
    Try planks. Planks are another classic exercise you can do from home. Planks improve your arm strength, as well as your upper body strength. To do a plank, start out with your elbows bent and your weight resting on your forearms. Form a straight line with your body from your shoulders to your ankles.[3]
    • Suck your belly button into your spine and hold the position. Hold it for a set period of time, like 30 seconds. Do as many repetitions as you can before you begin to feel tired.[4]
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  3. 3
    Try some supermans. Supermans are a great exercise for working out your back muscles. To do a superman, lay face-down on your stomach with your arms extended out in front of you. Then, raise your arms and legs off the bed and hold for a few seconds while squeezing your lower back. Slowly lower back down to the starting position and repeat.[5]
  4. 4
    Do tic tacs. To do a tic tac, get in a position like you're going to do a push up. Then, take your left hand and tap the front of your right elbow. Return to the original position. Then, take your right hand and tap your left elbow. Keep going back and forth for as many repetitions as it takes for you to get tired.[6]
  5. 5
    Try toe taps. Toe taps are another fun exercise you can do from bed. To start, lie on your back towards the foot of your bed. Hold your legs up, bent at the knees. You're kind of making a 90-degree angle with your legs.[7]
    • As you exhale, bring one leg down over the bed. At the same time, suck your abdomen in tightly.[8]
    • Pull your leg back up as you inhale. Repeat with the other side. Do 10 repetitions.[9]
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Method 2
Method 2 of 4:

Exercising Your Legs

  1. 1
    Do a marching hip rise. The marching hips rise is a challenging exercise that works the legs and the core. You can easily do this exercise from bed. To start, lie on your back with your knees bent and your heels pulled in near your butt, like you would if you were doing a bridge exercise. Keep your arms at your side, with your palms facing down.[10]
    • Lift up your hips, forming a straight line with your body running from the knees to the shoulders.[11]
    • Raise your right foot off the bed. Lift your foot until your right knee is directly above your right hip. Squeeze your butt as you go.[12]
    • Repeat this process on the left side. Do as many repetitions as you can in 30 seconds.[13]
  2. 2
    Engage in leg lifts. A leg lift is a great way to work your legs while also strengthening your abdomen. To start, lie on your right side. Bend your right knee, placing your foot behind you. Keep your head propped up with your right hand.[14]
    • Point your left toes forward. Extend your leg outward, forming a straight line with your body.[15]
    • Lift your left leg upwards, towards the ceiling, as far as you can. Then, bend your knee inward toward your abdomen. Stretch out the leg again, returning it to its original position.[16]
    • Do as many repetitions as you can in 30 seconds. Then, roll over and repeat the process on the opposite side.[17]
  3. 3
    Try reverse crunches. A reverse crunch is a somewhat more extensive exercise, but also a great way to work your legs and core. To begin, lie on your back. Stretch your arms along your sides, palms facing downward. Press your feet together, but bend your knees away from each other. You should form a kind of diamond-like shape with your legs.[18]
    • Bring your feet up and hold them over your hips.[19]
    • Lift your hips off the bed while moving your feet towards the ceiling. Then, bring your hips back to the bed while keeping your feet up.[20]
    • Repeat for as many sets as you can in 30 seconds.[21]
    • You can also try doing regular sit-ups or flexing your abs as hard as you can to work out your core.[22]
  4. 4
    Attempt scissor legs. Scissor legs is an intensive exercise that works the legs and core. To start, lie on your back with your hands near your hips. Keep your palms face down. Point your toes forward and bring your feet into the air, forming a 90 degree angle with your body.[23]
    • Lower your right leg down towards the bed. Then, bring it back up to the starting position. Then, repeat with your other leg.[24]
    • Do as many repetitions as you can in 30 seconds.[25]
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Method 3
Method 3 of 4:

Using Your Full Body

  1. 1
    Do around the world leg lifts. Around the world leg lifts are a great way to engage your full body. To start, get on your hands and knees. Keep your shoulders high and toes tucked under, pointing towards the bed.[26]
    • Lift your right knee out to the side while keeping your ankle level to your knee. Then, swing your knee forward and tap it with your left hand.[27]
    • From here, move your knee backward. Keep swinging until your right ankle passes over your left leg on the bed. While doing this, reach your left arm back and tap your right heel.[28]
    • Repeat on the other side. Do as many repetitions as you can in 30 seconds.[29]
  2. 2
    Do a bridge. If you have a headboard on your bed, a bridge can be a fun exercise to do that engages your whole body. To start, lie on your back, legs facing the headboard, while keeping your arms at your side. Relax your spine.[30]
    • Bend your knees and place your feet flat on the headboard. You should form a kind of 90 degree angle with your legs.[31]
    • Breathe in and out deeply. When you exhale, lift your bottom off the bed while sucking your stomach inward. Lift yourself as high as you can and then exhale.[32]
    • Exhale again, rolling back down to the original position. Repeat 10 times.[33]
  3. 3
    Do jack splits. A jack split is kind of like a basic crunch, but slightly more elaborate. To start, interlock your thumbs and raise your hands over your head. Stretch your legs outward as well, keeping your feet together.[34]
    • Lift your arms and legs off the bed, raising them towards the ceiling. As you lift your legs, move them apart to form a "V." Lift your upper body off the bed as well.[35]
    • Return to the starting position. Repeat as many times as you can in 30 seconds.[36]
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Method 4
Method 4 of 4:

Stretching

  1. 1
    Stretch your chest. Lie down on the edge of your bed with your head and chest facing the middle of the bed. Then, bend your knees slightly and stretch your arms in front of you.[37]
    • Lift your top arm up, pulling it outward. Twist your spine as you go, extending your arm so it's hanging over the edge of your bed.[38]
    • Slowly move your arm back into the original position. Repeat once. Then, switch sides and do two repetitions on the other side.[39]
  2. 2
    Do a big body stretch. This stretch will stretch your abs, calfs, chest, and shoulders. Start by laying on your back with your arms stretched out over your head. Then, fully extend your legs so they're straight and your toes are pointing at the ceiling.
  3. 3
    Stretch your arms and legs. Lay on your stomach so your head is face-down. Then, reach your arms out to your sides and stretch your fingertips. At the same time, extend your legs and point your toes.
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Expert Q&A

  • Question
    How do I get a flat stomach in bed?
    Dean Theriot
    Dean Theriot
    Personal Trainer
    Dean Theriot is a Personal Trainer and the Owner of Timberline Fitness in Houston, Texas. With over 25 years of experience in the fitness industry, Dean specializes in personal, group, and sport-specific training. Dean holds a BS in Exercise Physiology from LSU. Dean combines resistance and cardiovascular training with pilates exercises for comprehensive workouts for his clients. His sport-specific training includes football, basketball, and baseball.
    Dean Theriot
    Dean Theriot
    Personal Trainer
    Expert Answer
    You can try doing sit-ups in bed to activate your core. If those are too hard and you can't sit all the way up, just flex your abs and hold the position as long as you can.
  • Question
    Can I exercise in bed when I'm sick?
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    If you are ill, it is probably better to just rest until you are well before you try exercising in bed.
  • Question
    I have a knee in an immobilizer. Will discuss surgery with the surgeon next week. I am getting very stiff and sore sitting in bed doing nothing and am looking for some safe stretches that I can do. Advice?
    Katherine RG
    Katherine RG
    Community Answer
    You can stretch your arms by bending one arm and putting the other arm in the bent one. Then try to bend the elbow as much as possible.
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Warnings

  • If you're injured or ill, consult a doctor before exercising in bed. You want to make sure you do not make your condition worse by exercising.
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References

  1. ↑ http://www.shape.com/blogs/fit-list-jay-cardiello/get-total-body-workout-bed
  2. ↑ http://www.shape.com/blogs/fit-list-jay-cardiello/get-total-body-workout-bed
  3. ↑ https://www.puregym.com/exercises/abs/plank/
  4. ↑ http://30dayfitnesschallenges.com/how-to-do-a-plank/
  5. ↑ https://www.popworkouts.com/supermans-exercise/
  6. ↑ http://www.shape.com/blogs/fit-list-jay-cardiello/get-total-body-workout-bed
  7. ↑ http://www.elle.com/beauty/health-fitness/how-to/a27390/how-to-work-out-without-getting-out-of-bed/
  8. ↑ http://www.elle.com/beauty/health-fitness/how-to/a27390/how-to-work-out-without-getting-out-of-bed/
  9. ↑ http://www.elle.com/beauty/health-fitness/how-to/a27390/how-to-work-out-without-getting-out-of-bed/
  1. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  2. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  3. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  4. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  5. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  6. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  7. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  8. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  9. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  10. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  11. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  12. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  13. ↑ Dean Theriot. Personal Trainer. Expert Interview. 7 May 2021.
  14. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  15. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  16. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  17. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  18. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  19. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  20. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  21. ↑ http://www.elle.com/beauty/health-fitness/how-to/a27390/how-to-work-out-without-getting-out-of-bed/
  22. ↑ http://www.elle.com/beauty/health-fitness/how-to/a27390/how-to-work-out-without-getting-out-of-bed/
  23. ↑ http://www.elle.com/beauty/health-fitness/how-to/a27390/how-to-work-out-without-getting-out-of-bed/
  24. ↑ http://www.elle.com/beauty/health-fitness/how-to/a27390/how-to-work-out-without-getting-out-of-bed/
  25. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  26. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  27. ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35234/exercises-you-can-do-without-getting-out-of-bed/
  28. ↑ http://www.elle.com/beauty/health-fitness/how-to/a27390/how-to-work-out-without-getting-out-of-bed/
  29. ↑ http://www.elle.com/beauty/health-fitness/how-to/a27390/how-to-work-out-without-getting-out-of-bed/
  30. ↑ http://www.elle.com/beauty/health-fitness/how-to/a27390/how-to-work-out-without-getting-out-of-bed/

About This Article

Dean Theriot
Co-authored by:
Dean Theriot
Personal Trainer
This article was co-authored by Dean Theriot. Dean Theriot is a Personal Trainer and the Owner of Timberline Fitness in Houston, Texas. With over 25 years of experience in the fitness industry, Dean specializes in personal, group, and sport-specific training. Dean holds a BS in Exercise Physiology from LSU. Dean combines resistance and cardiovascular training with pilates exercises for comprehensive workouts for his clients. His sport-specific training includes football, basketball, and baseball. This article has been viewed 122,972 times.
6 votes - 100%
Co-authors: 11
Updated: August 12, 2021
Views: 122,972
Categories: Personal Fitness

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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