5 bed exercises to lose weight

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 you can do right from your bed, with no equipment: a stretch to warm up (child’s pose), a core move for your tummy (the plank), two yoga poses (pigeon and cobra) and a leg raise for your waist, glutes and thighs.

Exercise 1: 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 2: the plank on your bed

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? As well as working your abs, you’ll also work your postural muscles and balance, because unlike the floor, your mattress is an unstable surface.

Exercise 3: pigeon pose

Next up, a yoga pose that works on hip flexibility. To go further, have a look at our tips on digestion and bloating, and our Pilates exercises for the 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 4: leg raise

Continuing the in-bed workout with a move that works your waist, glutes and 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 keep going for longer, aim for at least 2 sets.

Exercise 5: cobra pose

One last exercise to do in bed, with a well-known yoga pose that works 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. 

How to structure your in-bed workout

Work through the exercises in the order they appear in this article. Start with child’s pose to warm up gently. Then move on to the plank: 3 times, with a 20-second rest between each one. Carry on with pigeon pose for your hips, then the leg raise, 10 times on each side, in 2 sets if you like. Finish with cobra pose.

All of these exercises are done lying down, sitting or on all fours on your mattress, with no equipment: your bed is all you need. Go at your own pace, keep your breathing steady and stop if a movement starts to feel uncomfortable.

What about in the evening, before bed?

If you do your in-bed workout in the evening, simply adapt it to how you feel: take your time, breathe deeply and choose the exercises that feel comfortable for you.

Frequently asked questions

How can I work my hips in bed?

Pigeon pose (exercise 3) works on hip flexibility: on all fours on your bed, bring one knee forward, slide the other leg back and keep your hips square. Hold for 20–30 seconds while breathing deeply, then switch sides.

Which exercises can I do in bed to work my abs?

The plank (exercise 2) works your abs, and the mattress adds a balance challenge. Cobra pose (exercise 5) also works the abs, along with the thighs, glutes and arms. For the leg raise, keep your core engaged throughout the movement.

Can I do these exercises if I’m in pain or pregnant?

If you’re in pain, have a medical condition or are pregnant, check with your GP or a medical professional before trying these exercises.

Related articles

• 6 exercises with a ball to lose belly fat
• 6 home exercises to tone your legs, with dumbbells
• 10 lower abs exercises to tone that little belly pooch

Useful categories: Slimming Exercises, Slimming Solutions.

To go further, explore the Cellublue shop: our body care products.