Lazy Morning Workouts: Simple Exercises You Can Do in Bed

I know the feeling all too well. Sometimes, it’s really unappealing to leave the comfort of your bed, especially on a lazy holiday morning. But who says you need to leave your bed to get a good workout? Over the past few months, I’ve discovered a variety of simple exercises that can be done right in bed. These routines have not only helped me stay active but also made my mornings more enjoyable. What’s even better? You don’t need any fancy equipment, and there’s no need to change out of your pajamas. From gentle stretches to muscle-activating moves, these exercises are the perfect way to start the day or sneak in a little movement during a Netflix binge. It turns out, a little movement goes a long way, even if it’s from the comfort of your mattress.

Let me share my personal experience and the exercises that have worked for me.

Related: Easy Ways to Maintain Fitness without Traditional Exercises

Benefits of Working Out on Bed

Working out on your bed might sound unconventional, but it comes with a variety of surprising benefits. Here’s why you should consider adding bed exercises to your fitness routine:

1. Convenience and Accessibility

One of the biggest advantages of bed workouts is their convenience. You don’t require any special equipment or a gym membership. You can exercise right in the comfort of your own bedroom, making it easier to fit in a quick workout, no matter how busy your schedule is.

2. Low Impact on Joints

The soft, cushioned surface of a mattress is gentler on your joints compared to hard floors or gym equipment. This makes bed workouts an excellent option for people with arthritis, joint pain, or those recovering from injuries. The reduced impact can help prevent further damage while still allowing you to stay active.

3. Enhanced Comfort

Exercising on a bed can be more comfortable, especially for activities like stretching, yoga, or Pilates. The softer surface can make certain poses and movements more pleasant, encouraging you to stick to your workout routine.

4. Ideal for Relaxation and Stress Relief

Bed workouts often incorporate gentle movements that can help relax your muscles and reduce stress. Activities like stretching and yoga can be particularly effective in promoting relaxation, making it easier to unwind and improve your overall mental well-being.

5. Promotes Flexibility and Balance

Many bed exercises focus on improving flexibility and balance. The unstable surface of a mattress challenges your core and stabilizer muscles more than a solid ground would, leading to better balance and coordination over time.

6. Suitable for All Fitness Levels

Whether you’re a fitness novice or a seasoned athlete, bed workouts can be easily adjusted to match your fitness level. You can start with simple exercises and gradually increase the intensity as you become more comfortable and confident.

7. Encourages Daily Movement

Having the option to work out on your bed can remove barriers to daily exercise. It’s a convenient way to ensure you get some physical activity in, even if you’re short on time or energy. Over time, these small efforts can add up to significant health benefits.

8. Improved Sleep Quality

Engaging in light exercises before bed can improve your sleep quality. Gentle stretches or relaxation techniques can help calm your mind and body, making it easier to fall asleep and enjoy a restful night.

9. Versatility

Bed workouts are incredibly versatile. You can perform a wide range of exercises, from strength training and cardio to yoga and stretching. This variety keeps your workouts engaging and prevents boredom.

10. Encourages Healthy Habits

Incorporating bed workouts into your routine can foster a healthier lifestyle. Incorporating exercise into your daily routine can enhance your overall health, elevate your mood, and boost your energy levels.

Give it a try, and you might find it’s the perfect addition to your wellness journey!

Also Read: Are Simple Workouts Enough to Stay Fit?

My Bed Workout Routine

Push-Ups

Push-ups are a classic exercise that can easily be done in bed. They are great for strengthening the upper body and core. 

My Routine:

– I start with a set of 10 push-ups.

– After a short break, I do another set of 10.

– I try to do at least three sets in total.

Results:

– I’ve noticed a significant improvement in my arm and chest strength.

– My core feels more stable and engaged throughout the day.

Remember, it’s not the main exercise I do, you can say it’s just a warm up or just skipping the main part some days. If you’re feeling lazy, it can provide a great balance.

Bicycle Crunches

Bicycle crunches are fantastic for working the entire abdominal area, including the obliques.

My Routine:

– I lie flat on my back and bring my knees up to a 90-degree angle.

– I alternate touching my elbows to the opposite knees in a pedaling motion.

– I aim for three sets of 15-20 repetitions.

Results:

– This exercise has really helped in toning my abs.

– I’ve noticed better muscle definition and a stronger core.

You can do crutches on bed regularly. In fact, it’s a good choice to do crunches on bed or soft surfaces like a mat.

Leg Raises

Leg raises are perfect for targeting the lower abs, an area that’s often hard to reach with other exercises.

My Routine:

– I lie flat on my back with my legs straight.

– I slowly raise my legs to a 90-degree angle and then lower them back down without touching the bed.

– I do three sets of 12-15 repetitions.

Results:

– My lower abs feel much stronger.

– I’ve also noticed a reduction in lower belly fat.

Planks

Planks are a full-body exercise that primarily strengthens the core, shoulders, and back.

My Routine:

– I get into a push-up position but rest on my forearms.

– I hold this position for as long as I can, aiming for at least 30 seconds.

– I try to do three sets, gradually increasing the hold time.

Results:

– Planks have significantly improved my core stability.

– My posture has also improved, and I experience less back pain.

Making It Fun

One of the best parts about bed workouts is that you can make them enjoyable. I often do these exercises while watching Netflix or listening to my favorite music. This way, it doesn’t feel like a chore, and the time passes quickly. Here’s how I incorporate entertainment into my routine:

–  Netflix or Movies: I start a new episode of my favorite show, which keeps me entertained and motivated.

– Music: I create a workout playlist with upbeat songs to keep my energy levels high.

– Audiobooks or Podcasts: Sometimes, I listen to an engaging audiobook or an interesting podcast to keep my mind occupied.

While bed workouts are convenient and low-impact, it’s important to prioritize safety to avoid injury.

Here are some tips to keep in mind:

• Maintain Proper Form: Always focus on your form to ensure you’re doing the exercises correctly. This helps prevent injuries and maximizes the effectiveness of each workout.
• Start Slow: If you’re new to exercising, start with simple movements and gradually increase the intensity as your fitness improves.
• Listen to Your Body: Be aware of how your body feels. If you experience pain or discomfort, stop the exercise and rest.
• Stay Hydrated: Keep a water bottle nearby and stay hydrated, even if your workout is light.

Adding some light cardio to your bed workout routine can help get your heart rate up and burn more calories. Here are a few simple exercises you can try:

• High Knees: While lying on your back, lift one knee towards your chest, then switch to the other knee in a marching motion. This helps to elevate your heart rate and engage your core.
• In-Bed Jumping Jacks: Perform a modified version of jumping jacks by lying on your back and moving your arms and legs out to the sides and back in, mimicking the motion of a jumping jack.

Expert Tips and Quotes

• Quote from a Personal Trainer: “Bed workouts can be a great way to stay active, especially for those with limited mobility or busy schedules. The key is to ensure you’re performing the exercises correctly and gradually increasing the intensity.” – Jane Doe, Certified Personal Trainer.

FAQs About Bed Workouts

• Can bed workouts replace regular gym workouts?
  • While bed workouts are a great way to stay active, they may not completely replace the intensity and variety of gym workouts. However, they are a convenient supplement to your fitness routine.
• How often should I do bed workouts?
  • Aim for at least 3-4 times a week, depending on your fitness level and goals. Consistency is key to seeing results.

Tips for Success

Here are a few tips that have helped me stay consistent with my bed workouts:

– Set a Routine: I try to work out at the same time each morning. This helps me build a habit and makes it easier to stick to my routine.

– Stay Comfortable: Since I’m working out in bed, I wear comfortable clothes that allow for easy movement.

– Listen to Your Body: It’s important to listen to your body and not push too hard. I take breaks when needed and make sure I’m performing exercises with proper form to avoid injury.

– Stay Hydrated: Even though it’s a light workout, I keep a water bottle nearby and stay hydrated.

The Benefits

Since incorporating bed workouts into my routine, I’ve noticed several benefits:

–  Convenience: I don’t have to leave the comfort of my bed, which is especially nice on cold mornings.

– Consistency: It’s easier to stay consistent with my workouts since I can do them right when I wake up.

– Improved Fitness: Despite the simplicity of these exercises, they’ve helped me stay fit and toned.

– Positive Start to the Day: Starting my day with a workout boosts my mood and energy levels, setting a positive tone for the rest of the day.

Final Thoughts

Working out in bed has been a game-changer for me. It’s a convenient, enjoyable, and effective way to stay active, even on lazy mornings. If you’re looking for a way to incorporate more exercise into your routine without leaving the comfort of your bed, give these exercises a try. Remember, the key is to find what works for you and to make it fun. Happy exercising!