Sports & Fitness

Ideas for In-Bed Workouts

Sep 10, 2022 ByAndrew Parker

If you are not a morning person, leaving your bed and going to the gym might sound like the worst idea, especially on a Saturday morning. Here are a few exercises you can try on your mattress that does not need clothing or equipment. The first exercise is Supine leg marches; this exercise targets the muscles of the glutes, leg, and core. Lie on your back on the bed with your knees bent and feet flat, hands by your sides. Raise your butts off the bed until your body forms a straight line. Without straightening the leg, press down on the heel of the support and lift one leg off the bed. Bring your knee towards your chest until it is aligned with your hips. Put your leg back on the bed and repeat on the other side to lower the leg.

Another exercise to try out is Reverse crunches. It targets the lower abdomen. Lie on your back with your arms at your side, palm down. Keep your legs straight, and use your abs to lift your leg in front of you until your toes touch the headboard. Slowly return the leg to the bed and tighten your abs. Do not let your lower back come off the bed. The next one to try is Straight leg lifts, which target the quadriceps on the front of the thigh. Lie on your back with your legs straight, your feet bent, and your toes pointing to the ceiling. Raise one leg to 45 degrees, working the quadriceps into the front of the thigh. Hold the position for a second and lower your back towards the bed.

Young Man Doing Body Weight Exercises At Home

Getty Images/DigitalVision/Willie B. Thomas

Another exercise to try out is Modified handstand push-ups, which target the shoulder, upper back, and core muscles. Lie on your stomach, hand near the edge of the bed. Slide forward until your hips are at the edge of the bed, place your hand on the floor in a banana head position, shoulders width apart, and lower yourself to the ground, bringing your head between your hands. Try to keep it as straight as possible.