10 Easy Exercises You Can Do in Bed to Reduce Fat

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You are lying on your bed chilling, watching Netflix, and you suddenly realize that you skipped your workout again, and now you are filled with regret. You are trying to convince yourself that you are going to do it tomorrow. But you have made this mistake too many times.

If this is your case, I have great news for you. You don’t have to wait till tomorrow to get a workout in. You can start exercising right away. You don’t even need to leave your bed.

With the exercises mentioned in this article, you can hit most muscle groups and burn fat from the comfort of your bed. Moreover, these exercises are great for beginners since they are easy to do.

You don’t need to allot a separate time to train every day or go to a gym to burn fat. You can just train every day in the morning when you wake up or at night before you go to bed.

Without further delay, here are 10 simple exercises you can perform in your bed to reduce fat.

1. Glute Bridge

Start with the glute bridge.

To perform this exercise, lie down on your back with your knees bent, feets flat on the bed, and your arms at your side with your palm down. Now lift your hips off the bed slowly until your knees, hips, and shoulders form a straight line.

Hold the bridged position for a few seconds and then revert back to the starting position. Repeat this as many times as you need.

Muscle Targeted: Glutes, hamstrings, Abdominal muscles

2. Side-Lying Leg Lift

To perform this exercise, lie down on your left side with your body forming a straight line, legs extended, and feet stacked on top of each other. Place your left arm under your head for support, and place your right arm on your hip.

As you exhale, raise your right leg off the lower leg. Raise it until you feel your muscles flex in your lower back. Inhale and lower the leg back down. Repeat the steps a couple of times, then switch to the other side.

Muscle Targeted: Outer thigh, Hip abductors

3. Heel Touch

To perform this exercise, lie down on your back with your arms by your sides, knees bent, and your feet flat on the bed. Now tuck your pelvis slightly and bring your ribcage down such that you engage your core.

While keeping your chin tucked, squeeze your abs and curl your upper body slightly. Side bend your spine to reach your right hand toward your right heel.

Repeat the same action on the left side. Side bend your spine to reach your left hand toward your left heel. Continue to alternate sides for the desired number of repetitions.

Muscle Targeted: Obliques and Rectus abdominis 

4. Snow Angels

To perform this exercise, lie down on your belly with your legs flat against the floor and your arms at your side. Now hover your feet an inch or two above the floor and sweep them out to the side and back to center. Moreover, sweep your arms out from your side in a circular motion up above your head at the same time. Repeat the steps to reach desired reps.

Muscle Targeted: Core and Shoulder muscles

5. Tricep Dips

To perform this exercise, position your hands shoulder-width apart on the bed with your legs out in front of you. Place your feet about hip-width apart on the bed, such that you are well balanced on all fours.

Now, straighten your arms while keeping a little bend in your elbows. Slowly bend at your elbows as you lower your upper body toward the bed as low as you can, and then slowly press off with your hands and push yourself straight back up to the starting position.

Repeat the steps until you reach desired reps.

Muscle Targeted: Triceps, Quadriceps, Shoulder muscles

6. Russian Twist

To perform this exercise, lie down with your legs bent at the knees, elevate your upper body so that it creates a V shape with your thighs. Now, twist your torso from side to side. Keep repeating the motion until you perform desired reps.

Muscle Targeted: Obliques. Rectus abdominis, Transverse abdominis, Hip flexors, Erector spinae

7. Swing Backs

After searching a lot I found this clip. This small clip from Rachel G best shows how to do this exercise.

To perform this exercise, lie down on your belly with your elbows in front of you supporting your upper body. Now lift your left arm and touch your hip on the same side. Repeat the step on the right side to complete one rep.

Muscle Targeted: Shoulder muscles

8. Bird Dog

To perform this exercise, you need to get on your hands and knees with your hands directly in line with your shoulder and knees in line with your hips. Now on an exhale, reach your left arm straight out in front of you, and at the same time, reach your right leg straight behind you. Reverse the motion and return to the starting position. Switch sides and repeat the steps again.

Muscle Targeted: Erector spinae, Rectus abdominis, and Glutes

9. Crisscross

To perform this exercise, lie down on your back and bend your knees and bring your shins up. Place your hands behind your head. On an exhale, rotate your torso to the right and bring your right knee closer to your left elbow. Repeat on the opposite side. This marks a single rep. Keep repeating until you reach desired reps.

Muscle Targeted: Abdominals

10. Full Body Crunch

To perform a full-body crunch, lie on your back with your legs out straight and place your hands out straight behind your head. Lift your feet up off the ground and tuck your knees in toward your chest. Make sure your shins are parallel to the bed (ground).

At the same time, move your arms so that you crunch both your lower and upper body together. Now revert to starting position with your legs & arms out straight. This marks one rep. Repeat the steps to reach desired reps.

Muscle Targeted: Rectus abdominis and Obliques

Workout Routine

You can perform this workout in the morning, right after you wake up or before you go to bed, or in the afternoon. However, make sure you wait to exercise for two hours after eating a meal.

Woman doing stretching on bed

Basic Routine

  1. Glute Bridge: 20 reps
  2. Side-Lying Leg Lift: 20 reps on both sides
  3. Heel Touch: 20 reps
  4. Snow Angels: 20 reps
  5. Tricep Dips: 15 reps
  6. Russian Twist: 20 reps
  7. Swing Backs: 20 reps on both sides
  8. Bird Dog: 20 reps
  9. Crisscross: 20 reps
  10. Full Body Crunch: 20 reps

Advanced Routine

  1. Glute Bridge: 1 minute (Perform as many reps as you can)
  2. Side-Lying Leg Lift: 1 minute + 1 minute (Perform as many reps as you can)
  3. Heel Touch: 1 minute (Perform as many reps as you can)
  4. Snow Angels: 1 minute (Perform as many reps as you can)
  5. Tricep Dips: 1 minute (Perform as many reps as you can)
  6. Russian Twist: 1 minute (Perform as many reps as you can)
  7. Swing Backs: 1 minute + 1 minute (Perform as many reps as you can)
  8. Bird Dog: 1 minute (Perform as many reps as you can)
  9. Crisscross: 1 minute (Perform as many reps as you can)
  10. Full Body Crunch: 1 minute (Perform as many reps as you can)

If you can’t do all the reps, just try for half or just 5 reps. Some activity is better than none!

Try the Ketogenic Diet


If you need to lose a lot of weight, follow the keto diet.

For those who don’t know what keto is, It’s a diet plan that focuses on foods that contain a lot of fats, an adequate amount of protein, and very few carbohydrates.

Millions of people have tried the keto diet and shared their keto journey on Instagram with unbelievable before and after transformation photos. In 2020, I too lost 20+ lbs in 47 days.

Here’s an article on How to Start Keto Diet and a 10-Day Keto Diet Meal Plan you can use.

However, keto is complicated and requires a lot of planning. You should consider following keto under the guidance of your nutritionist. You can also get a custom keto diet meal plan from here.

This diet plan will also be tailored to your weight loss goals and nutritional requirements and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.


I read a book on consistency. It explained how every great thing or achievement is the result of consistency, how difficult it is to be consistent, and how everyone ignores consistency and thinks intensity is the solution.

The exercises mentioned above will give you an easy way to build consistency.

Even if you have a lot of work, you have to go somewhere, or are traveling, you can still train for a few minutes when you wake up and before you go to bed. This way, you can maintain consistency in the most extreme of lifestyles and burn fat at the same time.

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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