Updated: Sep 4, 2019
Don't want to get up extra early to log a morning workout at the gym? Maybe you want to spend more time sleeping. It's OK to stay in bed. You still tighten and tone right there in bed. Check out the many workout charts and photos below. You can do some of them or all of them, and perform as many reps as you can in 30 seconds. You can really burn some serious calories.
Your trainers head might explode is you tell them your workout was done all in bed, we rounded up a few who have suggestions to get blood flowing, stretch you out, and do a little bit of toning without changing out of your PJs. Consider this your “better than nothing workout.” I would say do not let this be the only work out you do—this is a great way to get your day started and your blood flowing. You can also do all of these exercises on a yoga mat or the floor.
I will provide you a few options with 2 videos and 2 Exercise Bed charts. So you can choose what Better works for you .
1. Pillow Toss
How to do it: Lie face-up on the bed with your knees bent and the soles of your feet on the bed. Holding a pillow with both hands, arms extended overhead, sit straight up and toss the pillow toward the ceiling. Catch it overhead, then return to starting position with control. That's one rep.
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2. Pillow Pass
How to do it: Lie face-up on the bed with your legs extended. Hold a pillow with both hands, arms extended overhead. In one fluid movement, raise your upper and lower body. Keeping your chest lifted and shoulders down, squeeze the pillow between your ankles, then release to the starting position with control. Repeat, this time passing the pillow from your legs to your arms to complete one rep.
Where you'll feel it: Your core, shoulders, and inner thighs.
3. PILLOW CROSSOVER
How to do it: Holding one pillow with both hands, sit on your bed with your knees bent and feet raised as you lean back about 45 degrees to engage your core. Keeping the chest open and shoulders away from the ears, twist to the left and tap the pillow to the bed, then twist to the right and repeat to complete one rep. Continue to alternate sides.
Where you'll feel it: Your abs and obliques.
4. HIGH KNEES
How to do it: I dont really agree with this one being a "bed exercise lol" . Im not jumping up and down on my bed. However I will still share it with you all. Stand on your bed. In quick succession, drive your left arm and right knee straight up, then reverse to complete one rep.
Where you'll feel it: Your legs, butt, and core.
5. PLANK SHOULDER TAP
How to do it: Get into hands-plank position with your shoulders stacked over your wrists, feet hips-width apart, and body in a straight line from the top of your head to your heels. Keeping your hips square to the bed, tap your left hand to your right shoulder, then return to starting position. Repeat on the opposite side to complete one rep.
Where you'll feel it: Your core, chest, and shoulders.
6. PLANK JACK
How to do it: Get into hands-plank position with your shoulders stacked over your wrists, legs together, and body in a straight line from the top of your head to your heels. Hop your legs out to shoulders-width apart, then hop them back together to complete one rep.
Where you'll feel it: Your chest, abs, hips, and inner thighs.
7. SIDE PLANK EXTENSION
How to do it: Get into hands-plank position with your shoulders stacked over your wrists and your body in a straight line from the top of your head to your heels. Keeping the feet hips-width apart (or stacked left on top of right for an extra challenge), grab a pillow with your left hand and extend it toward the ceiling, stacking your hips and shoulders to open your chest. With control, lower the pillow and bring your body parallel to the bed as you reach the pillow under your right arm. That's one rep. Continue without dropping the pillow.
Where you'll feel it: Your chest, abs, and shoulders.
8. KNEEL TO SQUAT
How to do it: Kneel on the bed with your butt sitting back on your calves. In one fluid motion, drive your arms forward for momentum as you jump from your knees to your feet, landing in squat position. Rest one knee at a time back on the bed to complete one rep.
Where you'll feel it: Your core, butt, and thighs.
9. SINGLE-LEG GLUTE BRIDGE
How to do it: Lie face-up on the bed with your arms along your sides, knees bent, and soles of your feet flat against the bed. Extend one leg toward the ceiling. Keeping your hips square to the bed, lift your hips as high as you can. Release with control without dropping your leg to complete one rep.
Where you'll feel it: Your butt and the backs of your thighs.
10. KNEELING TOE TOUCH
How to do it: Sit on the edge of the bed. Roll onto your back with your arms along your sides and pressed against the bed for support as you engage your core to lift your legs and butt off the bed, leading with your toes pointed toward the ceiling. With control, roll back to starting position and place both feet on the ground. Then jump straight up and land with soft knees to complete one rep.
Where you'll feel it: Your core and legs.
Be sure and save this post so you can always get to it when you wanna do a quick exercise in bed . Days that you do not feel like watching a video you just need a reminder positions Charts are great. Here are a few charts That you can print off or just save to your phone.
Lazy girl travel bed exercise charts & workout calendar.