Workout at bed

If you are wondering, how Workout in bed is possible, then let me tell you it is very much possible. Such a workout is especially good for beginners, those who have very less time to workout, people who are travelling or those who are just too lazy to do anything fancy.

Although, this workout is not as effective as cardio, HIIT, running or weight training, but it’s definitely a good approach for everyone. Let’s have a look at some of the exercises that are possible in the comfort of your bed.

Russian twists

Aao twist kare (come on let’s twist), This exercise is my favourite exercise, it strengthens the core, obliques and spine. It’s easy to do but a bad posture could harm you, so remember to do it patiently :

You can also grab a pillow. Keep your back straight and don’t curve.

Pilates roll-up

This is a very basic exercise that targets abs. You must have seen this exercise, if not, now is the time to learn it :

The bed will also support your back. If you are not doing it in bed then do it on a workout mat only.


If you are my sincere reader, then you may remember that I have mentioned this exercise before. If not, then check out my old blogs. Penguins targets obliques (sides), which means this exercise is very good for love handles. Let’s learn this fun exercise :

This exercise may look harmless, but you need to do it patiently.

Hip bridges

Hip bridges or glutes bridges is another exercise that I’ve mentioned before, if you can find out where, then let me know in the comment section. This exercise is very good to tone the butts and also helps in relieving the tension of the thigh muscles :

Just see how happy she looks, you can be too if you do this exercise regularly.

Back extension

Training back at home is possible, and even more possible to do it in bed. I learnt these exercises in 2020, these are fun to do and very effective. Also, these exercises are beginner-friendly. Let me share the 3 versions of the back extension:

Fire Hydrant

This exercise, may sure seem to be funny but it’s super effective for tight glutes, inner thighs and lower back :

Repeat it for both legs.

You can also do several Yoga asanas in bed, I won’t share these asanas here, but instead, I will share links to my already published blogs, that way I can have more views (clever me).

Have backache? Let’s fix it with Yoga Asanas, Stretch it!!

By the way, did I mention that doing stretching before sleeping can help you sleep better? Well, that’s another reason for you to try a workout in bed.

For the above-mentioned exercise, you can do 3 sets of 8 reps each. These are just a few exercises, you can do a lot more on the bed, in the comment section feel free to share your ideas and I will include them in my future blogs.

Keep smiling.

44 responses to “Workout at bed”

  1. Love these exercises. I try to do these sometimes. But most of the times the bed is so comfortable that I just lose all motivation. πŸ€£πŸ™ˆ

  2. I’m so happy that I stumbled upon your blog, I badly need to lose weight, haha. I’m gonna try these exercises for sure. Thank you so much for sharing β™₯

    • Myra where have you been?
      Glad to see you back after a long time.
      Also, I didn’t shared yoga in this as I have shared some of the asanas in past blog. Most of these exercises are actually yoga Asanas 😁
      Thank you so much for commenting.

  3. Great ideas! I’m suffering from whiplash right now, but I’m sure I’ll be better in a few more weeks and can try some of these exercises. πŸ˜ƒ

  4. I actually started working out this way.πŸ˜… I used to do sit-ups in bed because I had back pain at the time and it was the only way to do them without hurting myself. So, it works and is a great tip for cautious beginners! Thanks for sharing.πŸ‘

    • I hope you are fine now πŸ™‚
      Take care and best wishes.
      What’s most inspiring that you continued exercising. Guys like me, sit and cry about problems. Thanks for inspiring.

  5. Its like you read my mind! You appear to know so much about this, like you wrote the book in it or something. I think that you can do with a few pics to drive the message home a bit, but instead of that, this is excellent blog. A great read. I’ll certainly be back.

  6. Wonderful of you describe these in detail, will some of those. I prefer dance workouts and brisk walks πŸ˜…. But I’m gonna surely try some of those. Thanks for the insight Devang. Also searching your tea blog here πŸ˜…πŸ€­

  7. I do agree with all of the ideas you’ve presented in your post. They are very convincing and will certainly work. Still, the posts are too short for starters. Could you please extend them a bit from next time? Thanks for the post.

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