11 Moves That Will Help You Burn Calories Without Even Getting Out of Bed

illustration of woman doing plankTipHero

Are you lazy when it comes to exercise? Like really lazy? If so, there’s absolutely nothing to be ashamed of! We, too, struggle to find the motivation to complete our morning and end-of-day workouts… or even afternoon workouts, for that matter!

So, when we found out that we could do some super effective at-home workouts from the comfort of our own bed, we knew we had to share the secret with you…

Here are 11 calorie-burning and muscle-building moves that you can do in the most comfortable place in your home– your bed!

  1. Blast away that inner-thigh fat

    Here’s a way to say ‘goodbye’ to that inner-thigh jelly before swimsuit season hits!

    Start off by rolling onto your side and placing your hand behind your head, with your elbow resting flat on the bed. Next, line your hips up so that they are directly on top of each other. Once you’re all set, raise your top leg as far as it will go, then return to the start position. Repeat 10x on each side. For an extra effective workout, spend one rep pulsing your leg for 10 seconds as it is lifted in the air.

  2. Do the ‘Superman’

    Become a bed workout superhero with this core-strengthening move!

    Start by rolling onto your stomach— now, don’t get too comfortable, this is about to get challenging. Raise your arms above your head and place your palms face-down on the bed with the tops of your toes touching the sheets. Next, lift your arms and legs off of the bed and hold for a few seconds. Repeat for a total of 5 reps.

  3. Get rid of that turkey neck

    Ready to get rid of that attractive (not!) gobbler?

    If you already have a pillow under your head, remove it and gently move your neck from side-to-side to loosen it up first. Next, grab a foam roller—or just roll up a couple of pillows— and place them under your neck before putting your feet flat on the bed. From there, roll to one side so that one leg is pointing out slightly. Once you’re in position, move your head around in circular rotations. After you’ve done at least 10 on each side, come back to the center position and nod your head up and down, making sure that the roller is sitting at the base of your skull. You should feel a strengthening stretch immediately!

  4. Challenge yourself with bicycle crunches

    Bicycle crunches may not be the most fun thing in the world to do, but they are a heck of a lot easier to get through when you are performing them on a cushy bed!

    Get started by rolling onto your back with your hands behind your head. Then, alternate your legs by bringing one in at a time while you are lifting your chest up to meet your knees in the center. Repeat with your opposite leg and elbow for at least 2 minutes.

  5. And, while you’re at it, do a full-body crunch

    Return to a neutral position on your back, then lift both of your legs and your upper body off the bed at the same time, making sure that your knees are tucked in towards your chest in a crunch position. Repeat at least 15x.

  6. Give the jack splits a try

    Start by lying flat on your back with your thumbs interlocked above your head. Next, engage your core and simultaneously lift your legs and your upper-half so that your clasped thumbs end up between your outstretched legs. Repeat this exercise for 10 reps.

  7. Tighten up your backside

    Looking to tighten up your backside and your core? If so, look no further than the glute bridge!

    Start with your back flat with both feet firmly placed down on the bed. Next, tighten your core while raising your backside high into the air. Make sure that you are NOT adding any extra tension to your neck or shoulder area. Repeat for a total of 20 reps.

  8. And, then march your feet out

    Bring your glute bridge to the next level by completing a set of marching hip raises.

    Stay flat on your back with your feet firmly on the bed. Next, raise your hips with your feet in the air, then alternate kicking your legs up so that each knee reaches a 90-degree angle. Complete 10 reps on each side.

  9. Take it easy with some partial pushups

    Roll back onto your belly and get your arms into a pushup position, but instead of moving into a plank (you’ll be doing that one later, by the way!) place both knees on the bed, so that your toes are pointed into the air. Complete at least 20 pushups in this abridged pushup position.

  10. Give your arms some love

    Next, move into a plank position and lift one hand out in front of you so that your fingers face perpendicularly towards the front of the room. Hold for a second, then bend your elbow so that you can touch your alternate shoulder with your fingers. Repeat on each side 10x.

  11. Wrap it all up with a classic plank

    To finish it all off, simply stay in the classic plank position as long as you can. And, be sure to time yourself to track your progress. Remember, practice makes perfect—even when you’re exercising in bed!

We’d love to hear your take on this super-comfy workout routine! Have you ever exercised in bed before? If so, have you seen results? Do you have any other exercises that you would like to add to the list?

Sources: Brightside