If you’re sick of crunches and sit-ups with no results, try these 19-bed exercises for a flat belly. From leg raises to twists, these moves will target all the right muscles and help you achieve the toned stomach you’ve been dreaming of
It is well-known that getting enough exercise is essential for maintaining good health and a flat stomach. However, sometimes it is just not possible to get to the gym or go for a run. Luckily, you can do some great exercises right in your bed!
The Bed Exercises
Laying in bed and watching TV may be comfortable, but it’s not doing anything for your health or waistline. If you want to get rid of that spare tire, you need to start doing some exercises. And we’re not talking about going to the gym. We’re talking about exercises you can do right in your bed!
Here are 19-bed exercises that will help you get a flat stomach:
Crunches:
Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and exhale as you lift your upper body off the bed, curling your chest towards your knees. Inhale as you lower back down. Repeat for 10-15 reps.
Reverse Crunches:
Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, exhale as you curl your hips off the bed, and bring your knees towards your chest. Inhale as you lower back down. Repeat for 10-15 reps.
Scissor Kicks:
Lie on your back with your legs extended straight out from your hips, slightly wider than shoulder-width apart. Place your hand’s palm down on either side of you for stability. Exhale as you lift one leg towards the ceiling, then inhale as you lower it back down to meet the other leg halfway. Continue alternating legs for 20 reps total.
Leg Lifts:
Lie on your back with both legs extended straight out from your hips, keeping them together throughout the exercise. Place one hand palm down on the bed beside you for stability, and place the other hand behind your head, keeping your elbow wide open to avoid strain on your neck muscles. Exhale as you lift both legs towards the ceiling, then inhale as you lower them back down to starting position. Repeat for 20 reps total.
Besides these four exercises performed in the bed, you can do some great cardio exercises in limited space, which will help burn belly fat while lying down!
The Superman
The Superman is one of the best bed exercises for a flat belly as it works on all the abdominal muscles – rectus abdominis, transverse abdominis, and obliques. It also strengthens your arms, shoulders, back, and legs.
Instructions:
1. Lie down on your stomach on the bed, with your feet hanging over the edge.
2. Place your hands by your sides, with your palms facing down.
3. Raise your head, chest, and legs off the bed so that only your stomach and hips touch the mattress.4. Hold this position for a few seconds and then slowly lower yourself back to the starting position. Repeat 10-15 times or for 1-2 minutes.
The Pilates Scissor
The Pilates Scissor is a moderate-intensity exercise that works your entire core, including your obliques.
To do the Pilates Scissor:
-Start lying on your back with both legs in the air and your head and shoulders off the ground.
-Interlace your fingers behind your head.
-Keeping your core engaged, slowly lower your right leg toward the floor while simultaneously lifting your left leg toward the ceiling. Keep your hips square to the floor and resist the urge to twist or turn them.
-Reverse the motion, bringing your right leg back to meet your left leg in the air. That’s one rep. Complete 10-12 reps before lowering both legs to the floor and resting for 30 seconds.
The Reverse Crunch
Start position: flat on your back with your legs in the air and your head and shoulders off the bed.
Action: curl your knees toward your chest as you lift your hips off the bed.
Repeat: 12-15 times.
The Seated Russian Twist
This is a great exercise to do while watching TV. Sit straight on the edge of your bed, with your knees bent and your feet flat on the floor. Place your hands on your stomach, twist your torso to the right, then to the left to complete one rep. Do as many reps as you can for 30 seconds.
The Pilates Roll Up
Start by lying on your back with your knees bent and feet flat on the floor. Place your hands on either side of you, palms down.
As you exhale, engage your abs and peel your head, neck, and shoulders off the mat. Continue curling until your upper back is off the mat and you can reach your toes with your hands. Reverse the move, using your abs to begin rolling down one vertebra at a time until you’re back in starting position. That’s one rep. Do 10–12 reps total.
The Seated Leg Raise
Start by sitting on the edge of your bed with your legs extended straight out in front of you. Place your hands on either side of your hips for stability.
Slowly raise your legs until they are perpendicular to the floor, then lower them back down to the starting position. Keep your abs engaged, and be sure not to arch your back as you raise and lower your legs.
The Pilates V-Sit
Sit in bed with your knees bent and your feet flat on the mattress. Place your hands on the bed beside you, palms down.
Exhale as you lean back and bring your legs up so that your thighs are at a 90-degree angle to your torso and your shins are parallel to the bed.
Keeping your back straight, abs pulled in tight, and shoulders down away from your ears, inhale as you exhale and slowly lower yourself back to the starting position.
The Side Plank
Lie on your bed on one side, with your feet stacked on each other and your elbow directly beneath your shoulder. Use your elbow and forearm to prop yourself up so that your body forms a straight line from your ankles to your neck. Squeeze your abs and hold for 30-60 seconds, then lower and repeat on the other side.
The Reverse Plank
The reverse plank is a great exercise for toning your midsection and developing core strength. To do the reverse plank, lie on your back on the edge of a bed or other firm surface. Place your palms on the bed beside you, and then press your hips and feet into the bed as you raise your torso and upper legs into the air. Hold this position for 30 seconds to 1 minute, then lower back to the starting position. Repeat for 3-5 sets.
The Pilates Side Bend
Stand with your feet about hip-width apart and your knees slightly bent. Place your right hand on your hip and extend your left arm overhead. As you exhale, bend to the right from the waist, keeping your left arm lifted toward the ceiling. Inhale as you return to standing. Repeat on the other side.
The Seated Forward Bend
This is one of the most basic but awesome yoga poses for a flatter belly. It helps in stretching the shoulders, hamstrings, and spine.
How to do it: Sit on the edge of your bed with your legs extended in front of you and your palms placed on either side of your hips. Slowly bend forward from your hip joints, keeping your spine straight. As you exhale, bring your chin toward your chest and continue reaching forward until you feel a stretch in your hamstrings. Hold this position for five deep breaths, then slowly roll back up to sit on the edge of the bed.
The Pilates Swan
The Pilates Swan is a great exercise for toning the muscles in your abdominal area. It also helps to improve your posture and can be done anywhere, including in bed!
Here’s how to do it:
-Lie on your back with your knees bent and your feet flat on the bed. Place your hands behind your head, with your elbows wide.
-Press your lower back into the bed and curl your chin towards your chest.
-Lift your upper body off the bed, keeping your lower back pressed into the mattress. Hold this position for a few seconds, then slowly lower yourself back down.
-Repeat this exercise 10-15 times.
The Pilates Cobra
Start lying flat on your stomach with your legs extended and your arms by your sides. Slowly arch your back, lifting your chest off the bed. Squeeze your shoulder blades together and hold for 5-10 seconds before slowly returning to the starting position.
The Pilates Bridge
The Pilates bridge is a great exercise for toning the abs and the glutes. To do this exercise:
-Lie on your back with your knees bent and your feet flat on the floor.
-Place your hands on either side of you, palms down.
-Lift your hips off the ground, so your body forms a straight line from your shoulders to your knees.
-Hold for five seconds, then slowly lower back to the starting position.
The Pilates Crab
This challenging Pilates move works your entire core, including your abs, obliques, and lower back.
1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands on the floor beside you, palms down.
3. Press into your hands and feet to lift your hips and upper body off the floor.
4. Hold for a few seconds, then lower back to the starting position.
Conclusion
All in all, these exercises effectively ton your abs and give you a more streamlined waist. If you’re looking for faster results, consider adding these exercises to your daily routine and complementing them with a healthy diet. Remember, consistency is key!
