Ab Exercises You Can Do from Bed to get a 6 Pack🛏️🔥

Warm-Up: Dynamic Stretching (3 minutes)

Before diving into the circuits, start with some dynamic stretching to get your muscles warm and ready.

Cat-Cow Stretch: Begin on all fours, even if you're on the bed. Inhale as you arch your back (Cow), and exhale as you round your spine (Cat). This stretch is excellent for loosening up your spine and activating your core.

Leg Raises: Lie on your back, and gently raise and lower your legs, keeping them straight. This will warm up your lower abs and hip flexors.

Torso Twists: Sit up with your legs crossed, and gently twist your torso side to side, engaging your obliques.

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Circuit 1: Waking Up the Core

1. Bed Plank (45 seconds)

Position: Lie face down on your bed, then prop yourself up on your forearms and toes. Your body should form a straight line from head to heels.

Muscles Worked: Rectus abdominis, transverse abdominis, shoulders, glutes.

How It Works: Holding a plank on the soft surface of a bed challenges your core stability even more than on the floor. The small movements required to maintain balance engage your deeper core muscles.

Dos and Don’ts:

Do: Keep your hips in line with your shoulders and heels.

Don’t: Let your hips sag or lift too high.

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2. Leg Drops (15 reps)

Position: Lie on your back with your legs extended straight up towards the ceiling. Place your hands under your hips for support.

Muscles Worked: Lower abs, hip flexors.

How It Works: Slowly lower one leg at a time towards the bed without letting it touch. The controlled movement targets the lower abs, an area often hard to engage.

Dos and Don’ts:

Do: Engage your core to prevent your lower back from arching.

Don’t: Let your legs fall too quickly.

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3. Toe Taps (20 taps per leg)

Position: Lie on your back with your legs bent at a 90-degree angle, knees above your hips. Hands can rest by your sides or under your lower back for support.

Muscles Worked: Lower abs, hip flexors.

How It Works: Slowly lower one foot to tap the bed, then bring it back to the starting position. Alternate legs. This exercise targets the lower abs while also engaging the hip flexors.

Dos and Don’ts:

Do: Move slowly and with control.

Don’t: Arch your back; keep it pressed into the bed.

Circuit 2: Engaging the Obliques

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4. Side Plank Dips (15 dips per side)

Position: Lie on your side and prop yourself up on your forearm. Stack your feet on top of each other, and lift your hips off the bed to form a straight line.

Muscles Worked: Obliques, shoulders, glutes.

How It Works: Dip your hips down towards the bed, then lift them back up. This movement targets the obliques, the muscles that run along the sides of your abdomen.

Dos and Don’ts:

Do: Keep your body in a straight line from head to heels.

Don’t: Let your hips rotate forward or backward.

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5. Russian Twists (30 twists)

Position: Sit on the bed with your knees bent and feet hovering above the surface. Lean back slightly to engage your core.

Muscles Worked: Obliques, rectus abdominis, hip flexors.

How It Works: Hold your hands together in front of you, and twist your torso to the right, then to the left. Each twist works the obliques while also engaging the entire core.

Dos and Don’ts:

Do: Keep your back straight and core tight.

Don’t: Use your arms to swing—focus on rotating through your torso.

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6. Bicycle Crunches (20 reps per side)

Position: Lie on your back with your hands behind your head and legs lifted. Bring one knee towards your chest while simultaneously lifting the opposite shoulder blade off the bed and rotating towards the knee.

Muscles Worked: Obliques, rectus abdominis, hip flexors.

How It Works: This dynamic movement works the obliques and rectus abdominis, while the twisting motion targets the muscles that run along the sides of your abdomen.

Dos and Don’ts:

Do: Keep your core engaged throughout the movement.

Don’t: Pull on your neck—focus on the twist from your torso.

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Circuit 3: Core Burnout

7. Reverse Crunches (15 reps)

Position: Lie on your back with your legs bent and feet flat on the bed. Place your hands at your sides or under your lower back for support.

Muscles Worked: Lower abs, hip flexors.

How It Works: Lift your hips off the bed, bringing your knees towards your chest. Slowly lower back down. This exercise isolates the lower abs, providing a final burn to the lower abdominal region.

Dos and Don’ts:

Do: Use your core to lift your hips, not momentum.

Don’t: Let your feet touch the bed when lowering your legs.

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8. Flutter Kicks (30 kicks per side)

Position: Lie on your back with your hands under your hips for support. Lift your legs slightly off the bed.

Muscles Worked: Lower abs, hip flexors.

How It Works: Flutter your legs up and down in small, controlled movements. This exercise keeps constant tension on the lower abs, helping to sculpt and define the lower abdominal muscles.

Dos and Don’ts:

Do: Keep your lower back pressed into the bed.

Don’t: Let your legs drop too low.

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9. Bed Scissors (20 scissors per side)

Position: Lie on your back with your legs straight up towards the ceiling. Place your hands under your hips for support.

Muscles Worked: Lower abs, inner thighs.

How It Works: Cross one leg over the other, then switch, creating a scissor motion. This movement targets the lower abs and also engages the inner thighs.

Dos and Don’ts:

Do: Keep your core engaged and lower back pressed into the bed.

Don’t: Let your legs drop too low.

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10. Bed Sit-Ups (20 reps)

Position: Lie on your back with your knees bent and feet flat on the bed. Cross your arms over your chest.

Muscles Worked: Rectus abdominis, hip flexors.

How It Works: Perform a traditional sit-up, lifting your upper body towards your knees. The bed’s softness makes this a bit more challenging, forcing your abs to work harder.

Dos and Don’ts:

Do: Engage your core and lift with control.

Don’t: Use momentum—focus on the contraction of your abs.

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Cool Down: Static Stretching (3 minutes)

End your workout with a few gentle stretches to relax your muscles and enhance flexibility.

Child’s Pose: Sit back on your heels and reach your arms forward, stretching your back and shoulders.

Seated Forward Bend: Sit with your legs extended and reach for your toes, stretching your hamstrings and lower back.

Spinal Twist: Sit up with one leg crossed over the other, and gently twist your torso towards the bent knee, stretching your spine and obliques.

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Why a Bed Workout Can Be Beneficial

While this workout is fun and perfect for those lazy days, it also has legitimate benefits. Working out on a soft surface like your bed can be easier on your joints, making it a good option for people recovering from injuries or those with joint pain.

The bed's instability also adds an extra challenge, requiring your core muscles to work harder to maintain balance, making the workout more effective in engaging those deep stabilizing muscles.

Xo,

Cha

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