8 Exercises You Can Do In Bed

Check out 8 effective exercises you can perform in bed when you are too lazy to go to the gym. 

Many of us have the urge of getting up early and working out.  While there are other people who struggle getting out of bed early to workout.  There are also times when one may feel too lazy to get out of bed simply to workout period. 

What else can be done in such situations?

Should you just go back or stay asleep and not do anything or get up and rush to the gym?

There is no point going to the gym when you are not actually interested in working out that day. Exercises that are performed with lots of interest and mind, muscle connection are more effective than not.  Otherwise lack of focus working out can prove to be a waste of time.

What’s the best way to deal with this situation?  It is simple.

You do not want to get out of bed, but want to move your body.

A great option is to perform a few low-impact exercise while in the comfort of your own bed?

The benefits are you don’t need to leave the comfort of your bed or use weights.  These exercises can be done by simply moving your body while you are lying in bed.

Forward Leg Lifts

Lay on your back, keeping your hands by your side and your legs straight besides each other. Now slowly lift one leg high up until it forms a 90 degree angle.  Slowly lower it down and lift again.  Repeat this 10 times for each leg.

Backward Leg Lifts Exercises

This might sound similar to the exercise mentioned before. But, it has a few variations in it. Lay on your stomach on the bed.  Make sure your hands are placed by your sides.

Gradually extend your legs up towards the ceiling.  Lift them as high as you can.

You will feel a stretch in the hips and waist. Stay in that position for a few seconds and lower your legs slowly.  Repeat 10 times.

Push Up Exercises

This is a common exercise that strengthens the core, the arms and the midsection.  Lay on the bed with your face facing downwards.

Balance on your toes or the knees and your hands. Make sure your hands are beneath your shoulders and the back is in a neutral position.

Slowly raise your arms until they are straight and your chest is off the bed and then lower.  Have your chest touch the bed. 

Repeat 10 times.

Bridge Exercises

Lay on your back and place your feet flat on the bed.  Bend your knees and make sure your feet are a comfortable distance from your hips. 

Lift your hips slowly pushing through your heels.  Form a straight line from the shoulder to the knee.

Hold for about 30 seconds and then lower down gradually.

Repeat 10 times.


Lay on your back and simply lift your upper body as you would for regular crunches supporting your head being sure not to pull on your neck.

Repeat 10 times.

Back Extensions

Lay on your stomach.   Keep your body straight and stiff. Place your hands on the back; just a little above your hips.

Hold your hands tight. Now, slowly lift your upper body with your head and back aligned.

Hold this position for about 30 seconds and then lower your body. Repeat 10 times.

Sideways Leg Lifts

Lay on your left side with your left hand stretched out past your head.  Lift your right leg sideways to form a 90 degrees angle. Repeat 10 times and perform on the other leg.

Stretching Exercises

Stretching exercises promote faster repair and restoration of muscles.  It is very important to perform stretching exercises to ease muscles that have been worked out during an exercise.  Be sure to not bounce while stretching and hold a static stretch for 30 seconds each.


These are the few basic, yet the most effective exercises that can be performed in bed. If you are one of those people who struggle waking up early you can begin to move your body with these simple bed exercises.

Lazy Girl Bed Workout





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