After a long day’s work, you’re ready to hit the sack. The bed, everyone’s favorite. It’s a time to relax, unwind and you guessed it….sleep! You can use your bed for more than resting. Let it be your sanctuary for fitness too! If you didn’t hit the gym, don’t worry. You can get a good workout in bed! You won’t believe how comfortable and relaxing it can be. Having your pillows and blankets act as cushions is perfect. All you need is these items.

Note: Look online, Dick’s sporting goods, Walmart and Target if you don’t have any of these items.

• Dumbbells
• Ankle weights 
• Kettle bell
• Plates 
• Comfortable clothes 
• Resistance bands
• Exercise tracker 
• Construction or exercise gloves
• Motivation
• Water 
• Music 

Now comes the fun part, we will get into some fun exercises you can do in your bed. It will help erase the guilt if you didn’t get a workout in. It will also help you keep you fit, healthy and happy. As long as you’re moving more than your eating, you will lose weight. If you’re looking to maintain weight, this will keep your figure right! If you’re bored, give these exercises a try. There is nothing like a healthy body and mindset. Exercising helps with both. 

I know this article is focused on exercises in the bed, but it goes a little further. It also entails exercises you can do around your bed as well. You don’t have to go far. A few of these exercises you can do right next to your bed. As long as you have plenty of space, you’re ready to go! 

Warm up 

First, start with a 5-10 minute warm up. Get your juices going. You can march around your room. Even dance a little. The key, always prepare yourself beforehand to prevent injuries. Get your limbers flexible and ready to go. Doesn’t have to be long, just have fun. Set your timer and go. Here are some warmup exercises right in your bed.

Note: You can customize sets and reps to your comfort level. Try to increase sets and reps each week! Want to avoid your body becoming stagnant to the same routine. How to avoid the ugly plateau!

Warm up reps and sets

• 10-15 reps
• 3 sets 
• 30-75 seconds rest between each set 

Warm Up Exercises

• Head rolls
• Arm circles
• Arm punches (think boxing punches)
• March in place on your bed
• Toe touches

Now that you’re warmed up, you can dive right into this exciting list of exercises. You won’t believe how relaxing and fun exercising in bed can be. Let your inner creativity out. You can do these exercises with or without weights. I recommend using weights for these exercises to challenge your muscles. You want to shape and define your body. Want to avoid loose skin. Having weights will accomplish this. If you don’t have any weights lying around, use can goods or water jugs. Anything with weight. Not a requirement but just a suggestion. It is all up to you. Set your activity tracker and turn on some tunes, it’s time to get fit. 

Before you start, be aware of these tips that will kickstart your routine. Use your pillow as an anchor for your elbows when you do the donkey kicks. Sit on the edge of the bed for bicep curls and knee ups. I recommend using a kettlebell, dumbbells or plates for all these exercises. Primarily with the Russian twist and hip thrust. Use a pillow as a cushion with the hip thrust. 

With all the leg exercises, you want to use resistance bands or ankle weights. It is better to use both resistance bands and ankle weights. If you have the resistance bands set, (light-extra heavy) try to use the heaviest for the most resistance. You want to challenge your muscles for growth. If you’re looking for a light workout, use the lightest. If you have light weights and want to challenge your muscles for growth, do higher reps. Can set endurance as the plan. 2-3 sets, 12-20+ reps with 30-75 seconds rest in between each exercise.

The same goes for plates. Go for the heaviest for muscle growth. Use the pillow as a cushion, your legs will thank you. You can even get a special pad. Throw on some exercise gloves or construction gloves to lessen strain. Can pick up a pair of cute ones from Dollar Tree. Hold your plate at all times. Keep a good grip. Make sure it’s not around anything that would break. For example, your phone, laptop, alarm clock, or lamp. When you’re working out, keep things out of way to prevent any accidents. You should be good to go. 

Exercises for Bed reps and sets 

Note: You can customize the sets and reps to your comfort level. Try to increase sets and reps each week! Want to avoid your body becoming stagnant to the same routine. How to avoid the ugly plateau!

• 10-15 reps
• 3 sets 
• 30-75 seconds rest between each set

Exercises for the legs

• Front Leg raises 
• Side leg raises 
• Fire hydrants
• Donkey kicks
• Leg open close
• Leg circles 
• Hip Thrust

Exercises for the Arms

• Bicep curls
• Chest Press 
• Side arm raises lying down
• Skull crushers

Exercises for the Abs 

• Bicycle crunches
• Regular crunches
• Russian twist
• Knee ups

Exercises you can do next to your bed 

• One arm renegade row
• Double arm renegade row 
• Plank
• Squats 
• Push ups

Now that we have worked up a proper sweat, time to give yourself a big pat on the back. Who said exercising isn’t fun. It’s always a rewarding feeling knowing you got your workout in. These exercises are great for seniors and for those constantly on the go. We’re all busy and juggle many hats. Plus human. How many times have you reached for your keys to go to the gym only to fall back to sleep. Been there so many times. I came up with alternatives. These alternatives help me stick to my diet. Motivation help as well. If I can’t go to the gym, how can I still get a workout on. So, I jotted down a few alternatives. Exercises you can do in your bed, office, living room and even car. 

Yes, you can maneuver some exercises in your car. Primarily if you’re stuck in traffic or waiting for someone, get some movement in! Taking extra laps around stores, parking furthest away and dancing to music. All helped! Exercise your inner creativity and come up with fun alternatives. All of these strategies to stop the guilt.  Movement is the game! As time goes by, it will all become natural. I want exercising to become natural to you for a healthy frame of mind. Best of luck! 

Check out these cool sites for tips and your fitness needs.

Muscle Max Out https://musclemaxout.com/

Muscle Mind Motivation How To Start Working Out – Muscle Mind Motivation

Take a look at some articles for more fitness advice.

Sound off in the comments about your thoughts about exercising in bed. What are some of your favorite exercises? Any ideas? Any success stories? Let me know in the comments below.