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Exercises to do in bed to train your core and abs

by | Oct 14, 2022 | Fitness | 0 comments


If you’re looking to get some core and ab work in while you’re lounging on the couch, these exercises are perfect for you. They are easy to do in bed, so if your back is hurting or if it’s difficult to get up off of the floor, try these out!

Here are 7 simple exercises you can do in bed to build your core and abdominal muscles.

In order to strengthen your core and abdominal muscles, you need to do some simple exercises. You don’t even have to leave your bed for these!

If you want a flat stomach, then you must do these exercises religiously. It’s that simple. The benefits of doing them in bed are many: They’re easy and simple; they’re relaxing; and most importantly, they get results fast.

The bottom line is this: You’ll feel stronger and more confident once you start working out regularly at home or at the gym, which means that as soon as possible after reading this article I recommend starting a new exercise routine in one of these locations now!

1. Leg lift

  • Lie on your back with your knees bent, and feet flat on the floor.
  • Lift both legs straight up towards the ceiling, keeping your lower back pressed against the floor at all times.
  • Hold for 5 seconds before lowering slowly down to starting position and repeating for 8-10 reps (depending on how many sets you do).

2. Single Leg Raises

To do this exercise, start by lying on your back with your legs bent and lifted toward the ceiling. Slowly lower one leg toward the floor, keeping it straight, and then raise it back up again. Repeat for reps of 10 to 20 times per side.

To progress the single leg raise, try placing a stability ball beneath your lower back as you perform this exercise. It’s important that you keep good posture while doing this move to avoid rounding or arching your back; the only movement should be coming from above your waistline!

Once you’ve mastered regular single-leg raises, add in some variations: Incline one foot on an unstable surface (like a bench), which will challenge core stabilization even more so than regular single-leg raises because there’s more instability involved—this variation also works more muscles than usual!

3. Hip dips

  • Get on your hands and knees in bed, with your hands underneath your shoulders.
  • Slowly bring your right knee toward the center of your body, bending it at a 90-degree angle. Your left leg should stay straight out behind you.
  • Hold for two seconds before returning to the start position, then repeat for 10 reps with each leg. Rest one minute between sets.
  • Do three sets of 10 reps per day or five days per week

4. Twisting Knee Raise

The twisting knee raise is a great exercise to help tone and strengthen your abs, especially the obliques.

To do this exercise:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Raise both arms straight above you, palms facing downward (this will be your starting position).
  • Lift one leg off the ground, keeping it straight as you raise it upwards towards about 45 degrees in front of you. You should feel an intense contraction in your oblique muscles at this point!
  • Lower back down slowly until reaching 90 degrees from the start position then repeat on another side

5. Inverted Spiderman push-ups

The Inverted Spiderman push-ups are a great way to strengthen your core and work your chest, shoulders, and triceps.

To perform them:

  • Place two chairs or stools about 3 feet apart from each other on the floor with the legs facing toward you. Stand between the chairs with your arms out to either side of you at shoulder height and palms facing down.
  • Keeping your back straight and head up, bend at the waist until you can place both hands on one chair; then hop over onto the other chair in one motion while keeping your arms outstretched (like Spider-Man crawling along a wall). Your chest should be parallel with the floor throughout this motion—if it isn’t, lower yourself down so that it is!
  • Perform push-ups in this position by lowering yourself until elbows make contact with the seat of the stool/chair beneath them; then press back up until arms are extended above your head again before hopping back over onto the next stool/chair for the next repetition (you’ll need about 3 feet space between stools/chairs for this movement). Repeat as many times as possible within 60 seconds before returning to the start position

6. Scissors crunch in bed

In a lying position, extend both legs straight and lift your upper body. It’s important to keep your back flat on the bed during this movement.

  • If you can’t do the scissors crunch in bed, perform the same movement on an exercise mat with your hands under your lower back for support.
  • The muscles worked during this exercise are the lower abs, obliques (the sides of our abdomen), lower back, and hip flexors (the muscles in front of our hips that allow us to bend down).

7. Superman poses in bed

The Superman pose is a great exercise to work your core. It’s just like the plank, except you put one arm down by your side and raise the other up towards the ceiling.

You should hold this position for 30 seconds at a time, with 10-second breaks in between each set. You can also move on to more advanced versions of this pose to work different muscles in your core and abs. For example, try raising one leg while keeping the other on the floor or bending forward and touching your toes instead of keeping both arms straight out in front of you.

If possible, do 3 sets of Superman poses per day (morning before breakfast; midday after lunch; the evening before bed).


So if you’re looking for a way to train your core and abs while watching TV or hanging out with friends, try one of these exercises. You’ll feel stronger and more confident, plus it will help keep your body healthy as you get older!

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