Exercises You Can Do In Bed

Unable to wake up early in the morning? Are you skipping your plan to go for a jog? Making excuses not to workout because it is raining? The best news is you can now workout without having to get off from bed with our compilation of “lazy” workouts for you to do in bed at your own comfort. Choose either 1 exercise where you do as many reps as you can in 30 seconds or 3 variations in 3 sets. You’ll burn more calories than you could than pressing the snooze button.


Lay on your bed, place your arms behind your head. Then bend your knees in a right angle position, keep lifting your upper body. Do this 30 times every morning. It will help you to tone your abs and burn them calories.

Assisted Push Ups

This exercise adds strength to your core, arms and midsection. Aim for at least 10 each day. Great for those who have knee pains as your mattress would be able to absorb any weight. If you want to challenge yourself further, change the push up into plank and hold there for 1 min.

Flutter Kicks

Kick your legs up and down in alternative fashion, as if you were swimming. Count 30 kicks on each side.

Number Four Stretch


This stretch helps to lubricate the thighs, joints and glutes. Cross your right foot over your left knee, making the shape of the number 4. Slowly bend your left knee up toward the ceiling, either keeping the left foot on your mattress or hugging it in toward your chest. Be sure to keep your right knee bent out to the right as you try to maintain this position. Hold for about 20 seconds before switching to the other leg.

The Locust


Lie down on your belly with your arms along the sides of your body. Inhale and lift your head, chest, arms, and legs. Clasp your hands behind you. Let go of the clasp and turn your palms facing your thighs, holding for at least 20 seconds. Exhale and release down. Rest on your belly, then repeat.


There are no more excuses to workout when you can do it in bed. So get your favourite pyjamas and get your morning get routine planned!

Photo Credits: Elite, Giphy and Unsplash

Lorna Jane APAC


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