If you’re starting your fitness journey or getting back into exercise after a break, jumping straight into intense HIIT classes, long runs, or heavy lifting can feel overwhelming and even risky.
The smart way to start? Build your foundation — your core.
Your core muscles (abs, glutes, back, and hips) are the powerhouse that supports your posture, stabilizes your body, and helps prevent injuries. Once your core is strong, the rest of your workouts become easier and safer.
And here’s the best part: you don’t even need to leave your bed to begin.
We’ve teamed up with two certified fitness experts — Courtney Kessler, NASM-certified trainer and founder of Mindset & Miles, and David Rosales, NSCA-certified trainer and co-owner of Roman Fitness Systems — to bring you a 14-move ab workout you can do comfortably from your bed, no equipment required.
Whether you’re a total beginner or just easing back into movement, these simple exercises will help you tone, strengthen, and activate your core right where you are.
Safety First
Even though these moves can be done on your bed, safety still comes first.
Courtney Kessler advises:
“Before starting any new exercise routine, talk to your doctor. Move slowly, engage your core, and maintain proper posture and neck alignment. Never pull on your neck with your hands during crunches.”
If you feel any pain in your neck or lower back, stop the exercise immediately.
David Rosales adds:
“Don’t rush into advanced variations. Master the basics first. If your back isn’t flat during a move like leg marches, skip harder ones like leg raises until you’re ready.”
Also, make sure your bed is firm and wide enough. A soft mattress can strain your back and make certain exercises less effective. A firmer surface offers better support and stability.
Common Myths About Bed Workouts
Myth 1: You can’t get a real workout without going to the gym.
Kessler says that’s not true:
“You can absolutely get an effective workout in bed! The unstable surface helps activate smaller stabilizing muscles, improving balance and core control. You can even do these moves in your pajamas.”
Myth 2: Ab workouts are mindless.
Rosales disagrees:
“Proper form matters. Before doing ab exercises, tilt your pelvis slightly backward and flatten your lower back. That’s how you truly engage your abs instead of overworking your lower back.”
If you can slide your hand between your back and the mattress, your spine isn’t flat enough — adjust until it is.
14 Bed-Friendly Ab Exercises
1. Crunches
Start with the basics. Lie on your back, knees bent, feet flat on the bed.
Cross your arms over your chest or place your hands behind your head.
Slowly lift your shoulders off the bed, pause, then lower back down.
Do 3 sets of 10 reps or 1 set of 25.
2. Bicycles
Targets abs and obliques.
Lie on your back, hands behind your head.
Bring your right elbow to your left knee while extending the opposite leg.
Switch sides in a pedaling motion.
12 reps per side.
3. Push-Throughs
Lie on your back, knees bent.
Extend your arms straight forward, palms down.
Lift your shoulders slightly off the bed and push your hands between your knees.
25 reps.
4. V-Sits
Lie flat with arms overhead.
Lift your arms and legs at the same time, forming a “V” shape with your body.
Hold for 15–30 seconds, then lower slowly.
Repeat 3 times.
5. Toe Touches
Lie on your back, legs straight up.
Reach your hands toward your toes, pause, and lower down slowly.
20 reps.
6. Crunch Rotations
Lie on your back, knees bent, hands behind your head.
Crunch up and twist, bringing your right elbow toward your left knee.
Alternate sides.
10 reps per side.
7. Leg Marches
Lie on your back, knees bent at 90 degrees.
Flatten your back against the bed.
Lower one heel to tap the mattress, then switch sides.
30 seconds x 3 rounds.
(Progress to reverse crunches once you’re strong enough.)
8. Reverse Crunches
Lie on your back, knees bent.
Pull your knees toward your chest and lift your hips slightly.
Lower slowly.
20 reps.
9. Alternating Straight Leg Lifts
Lie flat, legs up in the air.
Lower one straight leg toward the bed while keeping the other lifted.
Alternate slowly.
5 reps per leg.
10. Double Leg Lifts
Lie on your back, palms under your hips.
Lift both legs together, hold briefly, then lower them toward the bed without touching it.
Hold for 30 seconds. Repeat 3 times.
11. Scissors
Lie flat, legs lifted about 6 inches off the bed.
Alternate small up-and-down scissor movements.
30 seconds slow and controlled.
12. Plank
Place your forearms on the bed, feet on the floor.
Keep your body in a straight line and engage your abs.
Hold 15–30 seconds, repeat 3 times.
13. Side Plank
Lie on your side, feet stacked.
Lift your body off the bed, keeping a straight line from head to feet.
Hold for 4 deep breaths, then switch sides.
14. One-Leg Plank
Hold a standard plank, then lift one leg off the bed.
Hold for 5–10 seconds, switch legs.
3–5 reps per side.
Final Thoughts
A strong core isn’t just about sculpted abs — it supports every movement you make, improves balance, and helps maintain proper posture.
The best part? You don’t need fancy equipment or a gym membership to start building strength. Just a bit of consistency — and maybe your favorite Netflix show in the background.
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