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Abdominal exercises in bed: 6 Best And Simple

Don't have time to go to the gym or don't have the opportunity? Then you will have to do your abs exercises from home if you still want to train your abs. Don't have a yoga mat to do your exercises on and would you rather not be on the cold floor?

Then do your abs in bed! In this blog, we teach you the 5 best abs exercises to do in bed, so that you don't have to leave your house if you don't want to or can't. You can then immediately take a well-deserved beauty sleep, without taking a single step…

Why do abdominal exercises in bed?

There could be many different reasons why you want to do abs in bed, but are there any benefits at all? Suppose you live in a small apartment or have a room in a student house, for example. Then there is a good chance that you have little or no space to do exercises. Your bed takes up a lot of space, so why not use it? In addition, your bed is soft, which is nice for, among other things, your back and buttocks while performing abdominal exercises.

abdominal exercises in bed

If you choose to do your abdominal exercises in bed, it does not only take up less space than when you lie down somewhere in the living room, you also do not have to buy a mat. A (yoga) mat is desirable if you would do the exercises on the floor. When you do the exercises in bed, a towel will quickly suffice. If you start to sweat, this will get on the towel and at least your bed will stay clean.

TIP: Do you want useful tips to keep training at home better? Then read our blog about training at home.

Best abdominal exercises in bed

If you have become curious, read on. Below you will find the 4 best abs exercises that you can do in bed. These are all exercises that you simply do with your body weight, so you don't need dumbbells, kettlebells, or other weights. Just lie on the bed and you are ready. The exercises are also easy to perform by beginners, as long as you pay attention to the execution. Check out the best abdominal exercises in the bed below.

leg raises

Leg raises are not only good as an abdominal exercise in bed, but they are simply a very good abdominal exercise overall. Lie on the bed with straight legs on your back. Place your hands under your buttocks for support. Slowly raise your legs while keeping your upper body on the bed. You may keep your legs slightly bent to make the movement more comfortable. During the movement, try to pay attention to tighten your abdominal muscles.

Once your thighs are at a 90-degree angle to your upper body, you can lower them again. Do this in a controlled manner and focus again on tightening your abdomen. Stop lowering until your heels just barely touch the bed. This keeps the tension on your abs during the entire set. Do this as many times as you like, but a good starting target is 15 reps for three or four sets.


Planks are also great if you like to do abdominal exercises in bed. The exercise targets the entire core and is very effective for strong abs. Lie on the bed with your stomach down. Push your upper body up until your upper arms are perpendicular to the bed and your forearms are flat on the bed. Tension your entire body and push your hips up until your body forms a straight line. So you only support your feet and forearms.

TIP: You can perform a similar abs workout with an exercise wheel or a specially designed ab roller. You will have to get out of bed for this, but you will get strong abs in return.

Abdominal exercises in bed

Hold this for about 30 seconds, after which you can lie down again and take a moment of rest. Make sure that you do not lie down too comfortably, otherwise, you will not want to continue with the exercise and you will also fall asleep. It is also useful to keep the stopwatch on your phone so that you do not have to count in your head.

Bicycle Crunch

The bicycle crunch cannot be missed on our list of best abdominal exercises in bed. This abdominal exercise is easy to perform and burns quite a few calories for an abdominal exercise because, in addition to your legs, you also put your upper body to work. The performance of the bicycle crunch is very simple, making it an ideal abdominal exercise in bed for beginners as well.

Lie on your back on the bed. Place your hands behind your head and keep your legs straight with your heels just above the bed. Move your left knee toward your right shoulder while simultaneously moving that same shoulder toward your left knee. So you make a kind of skewed crunch movement that also appeals to the oblique abdominal muscles. Then repeat this with the other side and then do this about 15 times per side, so 30 times in total.

Toe touch crunch

The toe touch crunch is one of the more difficult abdominal exercises in bed. However, the execution of the exercise is very easy, only for a beginner it will already be enough after a few repetitions. So definitely try this exercise, but if it is too heavy, it is better to wait a few more weeks. When you consistently do abdominal exercises in bed, you will also master the toe touch crunch in no time.

Lie on the bed on your back. Throw your legs in the air until they point straight up at a 90-degree angle. Also, raise your arms until they are at a 90-degree angle to your body. Now move your hands towards your feet, contracting your abs and doing a crunch movement. The movement is quite short, but can still be quite difficult.

lay hold

The last of the 5 best abdominal exercises in bed is the leg hold. The leg hold is a great exercise to end your bed workout. The implementation is very easy and yet it is a very effective abdominal exercise that can cause a lot of acidification in your abdominal muscles. This exercise can be performed by beginners as well as advanced and can simply be made more difficult by increasing the time or by weighting the ankles.

The start of the leg hold is identical to that of the leg raises. You lie on your back on the bed with your hands under your buttocks. Your legs are straight and you lift them up a little bit so that your heels float just above your mattress. You then hold this for as long as possible. You will automatically feel it burning in your abs, making this such a great exercise to end your workout with.

Are abdominal exercises in bed bad?

The question of whether abdominal exercises in bed are bad is often asked, but why? Doing these exercises in bed is still better than doing nothing, so it's not bad anyway. If you have the choice and time to go to the gym, it is, of course, recommended because the diversity of exercises that you can do is much greater. However, if you are at home for whatever reason and you still want to train, abdominal exercises in bed are certainly not bad.

The disadvantages of abdominal exercises in bed

Of course, you can already see yourself training your abdominal muscles in your pajamas, but as with (almost) everything, there are also disadvantages associated with doing abdominal exercises in bed. The biggest drawback will really be sweat.

In this blog, we already recommend using a towel, but even then it might not be completely fresh in bed. Exercise can make you sweat. To prevent the sweat from really getting on your bed, you can do the exercises on the outside of the duvet.

Another disadvantage of doing abdominal exercises in bed is that the surface is a mattress and a mattress is often soft. This should certainly not be a problem, but because your body sinks a bit, some exercises can become heavier. So keep this in mind. If you can easily do 30 reps of leg raises on a hard surface, it may just be that after 25 reps you really can't go to bed. Also, exercises such as sit-ups can become very difficult.

Furthermore, there are not really any drawbacks to doing abdominal exercises in bed. So if you want to train your stomach at home and you don't have room to do this elsewhere, just do it in bed!

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