Rainy weekend? Zero motivation? Need some rest? There’s always a good reason to stay snuggled under the duvet. But what if your bed became your workout space? It might sound unusual, but hear us out… Here are 5 exercises to help you slim down, all from the comfort of your bed!
Exercise no1: child’s pose
A great first move to ease into your session — it gently warms up and stretches your muscles without any strain.
- Sit on your bed with your legs folded beneath you, hips resting on your heels.
- Lower your chest onto your knees, then stretch your arms forward, palms flat on the bed in front of you.
- Lengthen your back by reaching forward with your hands, keeping your hips pressed down onto your heels.
- Once you’ve reached your full stretch, release all tension from your body and breathe deeply.
- When you feel fully relaxed, gently rise back up.
Exercise no2 to lose weight in bed: the plank
Now that you’re nicely warmed up, it’s time to get moving! And what better way than a quick core session, to strengthen your abs and tone your midsection?
- Lie face down on your bed.
- Lift your body up, balancing on your forearms and toes.
- Engage your abs and glutes to hold the position and maximise the core effort.
- Hold for at least 30 seconds — longer if you’re used to it — then lower yourself down in a controlled way.
- Repeat 3 times, with a 20-second rest between each plank.
The bonus of doing this exercise on your bed? On top of burning calories, you’ll also work your postural muscles and balance — because unlike the floor, your mattress is an unstable surface.
Exercise no3: pigeon pose
Next up, a yoga pose that’s brilliant for opening up the hips and easing bloating, for a flatter stomach.
- Start on all fours on your bed, knees hip-width apart, hands beneath your shoulders.
- Bring your left knee forward, bending your left leg. Your thigh should be straight, in line with your body, your left foot tucked near your groin. Keep your arms on either side of your body to maintain balance.
- Slide your right leg back, knee straight, thigh flat against the bed. Keep your hips square.
- Breathe deeply and hold the pose for 20–30 seconds.
- Release gently, without rushing, then repeat on the other side.
Exercise no4: leg raise
Continuing the in-bed workout with a move that sculpts the waist, tones the glutes and shapes the thighs.
- Lie on your right side, legs straight and together, upper body lifted with your right forearm resting on the mattress.
- Raise your left leg, keeping it straight. Your right leg stays flat on the bed, your torso stays still, and your left leg doesn’t drift forward or back.
- As you exhale, lower your left leg without letting it touch your right leg. Keep your core engaged throughout.
- Repeat 10 times, then switch sides.
If you’re feeling motivated and want to burn more calories, aim for at least 2 sets.
Exercise no5: cobra pose
A final in-bed exercise to round off the session — this well-known yoga pose targets the deep muscles (thighs, glutes, abs, arms).
- Lie face down on the mattress, forehead resting on the bed. Your legs are together and pointing straight back.
- Place your hands at hip level, palms flat against the bed.
- On an inhale, use the strength of your arms to lift your chest and push it forward. Your arms are straight or slightly bent, chest open, pelvis and lower abdomen in contact with the bed, head lifted, shoulders drawn back.
- Hold the pose for 20–30 seconds. To stay stable, squeeze your glutes, thighs and pelvic floor.
- Finally, return to your starting position by bending your elbows and gently lowering your chest back down onto the bed.