If you want a flatter stomach without the hassle of going to the gym, these easy bed exercises are perfect for you! Designed to target your core, these moves help strengthen and tone your abdominal muscles—all from the comfort of your bed. Whether you’re looking for a quick morning routine or a relaxing before-bed workout, these exercises fit seamlessly into your schedule and require no extra equipment.
This flat stomach workout plan includes five effective moves that you can do on your exercise mat or bed. Each exercise lasts 50 seconds, followed by a 10-second break. For better results, repeat the workout 2-3 times.
Morning Bed Workout Routine: Start Your Day Strong in Just 10 Minutes!
This quick 10-minute routine is designed to energize your body and engage your core—all before you even step out of bed!
1. Full-Body Crunch
- How to do it:
- Lie flat on your bed with your legs extended.
- Crunch up while simultaneously raising your legs in a pike position.
- Keep your legs hovering close to the bed and avoid arching your back.
- Engage your core as you lift your upper body and lower body together.
- Muscles targeted: Upper & lower abs
- Tip: Move in a slow, controlled manner to maximize effectiveness.
2. Criss Cross
- How to do it:
- Lie on your back with your hands by your sides.
- Lift both legs off the bed and crisscross them over each other in a scissor motion.
- Keep your upper body relaxed, or for an extra challenge, lift your shoulders off the bed.
- Muscles targeted: Lower abs
- Tip: Focus on engaging your core and avoid straining your neck.
3. Wide-Leg Cross Punch
- How to do it:
- Lie on your back and spread your legs wide with your toes pointing upward.
- Crunch up and reach your hand toward the opposite side.
- Engage your core as you twist and stretch.
- Muscles targeted: Abs & obliques
- Tip: This move also improves flexibility while toning your waistline!
4. Leg Raises
- How to do it:
- Lie flat on your back and place your hands under your lower back for support.
- Slowly raise your legs toward the ceiling, then lower them back down without touching the bed.
- Engage your lower abs to control the movement.
- Muscles targeted: Lower abs
- Tip: Keep your knees slightly bent if needed to reduce strain on your lower back.
5. Single-Leg Pulses
- How to do it:
- Lie on your back with one leg extended on the bed and the other raised straight up.
- Perform small, controlled pulses with the raised leg.
- Switch legs after 25 seconds.
- Muscles targeted: Lower abs & hip flexors
- Tip: Point your toes forward for better muscle engagement.
Get the Most Out of Your Bed Workout!
- Repeat the routine 2-3 times for the best results.
- Stay consistent—even a few minutes a day can make a difference!
- Breathe properly and maintain good form throughout each exercise.
Pair It with a Healthy Diet!
After your workout, fuel your body with a nutrient-packed green smoothie to support your fitness goals. Try one with spinach, banana, and chia seeds for a delicious metabolism boost!