Workout in bed: This is how you start the day fit

A workout in bed gets you in shape for the day
Photo: CC0 / Pixabay / manbob86

Sports exercises in bed are easy to do, strengthen your muscles and get your circulation going. We tell you exercises for the workout in bed.

Getting out of bed in the morning can be difficult – especially if you also have morning exercise on your schedule. However, you don’t have to get out of bed for the workout in the morning. There are numerous exercises that you can also do from bed and that will get your circulation going. Since you are performing the exercises on a soft surface, you activate your stabilizing muscles and you can also train the large main muscle groups.

Already in the morning inner bastard overcoming it can be worthwhile. Because early morning brings many prejudices – among other things, it improves the quality of sleep and stimulates the metabolism. We have selected exercises that you can easily do in bed.

Workout in bed: morning exercise for your back

Exercising in bed can prevent back pain
Exercising in bed can prevent back pain
(Photo: CC0 / Pixabay / seoworkbuygenericpills)

Your back carries you through the whole day. And who hasn’t back pain from hours of sitting at work or woke up tense? With these sports exercises in bed you can do something good for your back in the morning:

back swing

  • Lie on your back, bend your legs and wrap your hands around them.
  • Rocker back and forth and left and right for about a minute. This mobilizes your spine.


  • Lie on your back, place your feet hip-width apart, and place your hands, palms down, on the mattress next to your body.
  • Tighten your abdominal, back and buttock muscles and roll up vertebra by vertebra, starting from the tailbone.
  • Push your pelvis up until your torso and thighs form a straight line.
  • Stay here for a few seconds and roll your pelvis down vertebra by vertebra.
  • Repeat the exercise ten times.

Sports exercises in bed: stretch and mobilize

You can also stretch in bed.
You can also stretch in bed.
(Photo: CC0 / Pixabay / janeb13)

Stretching exercises should not be missing when working out in bed. Stretching is important to keep your muscles from shortening or tightening. So you can prepare your muscles and joints for the day early in the morning.

Picking apples

  • Sit cross-legged on your bed.
  • Stretch your arms up and reach for imaginary apples in all directions. This stretches the arm muscles and relieves tension in the shoulder muscles.

knuckle circles

  • Lie on your back.
  • Extend your legs towards the ceiling and draw circles in the air with your big toes.
  • Change direction after half a minute.

Workout in bed: abdominal exercises

Exercising in bed can also build abs
Exercising in bed can also build abs
(Photo: CC0 / Pixabay / Pexels)

It doesn’t always have to be sweaty sit-ups, you can also strengthen your abdominal muscles and stabilize your core with gentle exercises in bed. This also improves your posture.


  • Lie on your back and your arms by your body. Stretch your legs straight up.
  • Raise the pelvis toward the ceiling.
  • After about 10 to 30 seconds, stop and repeat this exercise 10 times. This workout not only works your lower abs but also stretches your legs.

folding knife

  • Lie on the bed with your legs stretched out and your hands on your back.
  • Tighten your stomach and bring your arms and hands up at the same time.
  • Touch the tips of your toes with your hands.
  • When doing the exercise, make sure that you do not perform the movement with momentum, but with the help of your muscle strength.
  • Bring your legs and hands back to the starting position and repeat the jackknife at least five times.

Morning exercise in bed: exercises for the legs

It's not just jogging that causes stiff legs.
It’s not just jogging that causes stiff legs.
(Photo: CC0 / Pixabay / kinkate)

These two exercises, when repeated regularly, not only make you stronger Thighbut also train the gluteal muscles.

Side leg raises

  • Lie on your side, placing your upper arm in front of your body. Place the other hand under your head with your arm bent so that it remains stable.
  • Bend the lower leg slightly and place the upper leg stretched out vertically over it.
  • Tighten your abs and without momentum lift your top leg up until you can’t go any further.
  • Hold the leg there for ten seconds. Then lower it back down, but don’t put it down.
  • Maintain the tension and raise the leg again. Repeat this exercise ten times.
  • Then it’s the other side’s turn.

leg flexors

  • Lie on your back, straighten your legs and place your arms flat next to your body.
  • Raise your hips while keeping your arms, shoulders, and head on the mattress.
  • Forcefully pull your heels towards your buttocks. Make sure your hips don’t drop.
  • Push your feet forward again as far as possible.
  • Repeat the exercise about thirty times.


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