14 Ab Exercises You Can Do While Watching Netflix in Bed
If you’re just getting started on your fitness journey or are getting back into a workout routine after some time off, jumping into intense HIIT classes, trying to run several miles per day, or taking on heavy lifts is not only daunting, but also inadvisable. The good news is that the risk of injuring yourself can be reduced by starting with your foundation—the core. Your core muscles—including your abs, glutes, and back and hip muscles—help stabilize and support healthy posture and movement so that your body can handle the other exercises you take on.
The even better news is that you can start your fitness journey—or comeback—with some ab exercises right from the comfort of your own bed. In fact, we reached out to two fitness experts who helped us put together an ab routine that requires no equipment and can help you strengthen and tone your core even while catching up on your favorite shows.
So, whether you’re a fitness enthusiast or just diving into working out, keep reading for 14 effective ab exercises to develop your core strength from the comfort of your bed.
Meet the Expert
- Courtney Kessler is a NASM-certified personal trainer with pre- and postnatal certifications. She’s also the creator and founder of Mindset & Miles.
- David Rosales is an NSCA-certified personal trainer and the co-owner of Roman Fitness Systems.
Safety and Precautions
Kessler says that even though the ab exercises in this routine can be done on your bed, and therefore may seem very easy, it’s still important to consider safety. “Before you start any kind of exercise regimen, think safety first. Talk to your doctor before you begin any new routine,” she advises.
There are also a few core-specific precautions to keep in mind with this routine. “Ensure that you are moving slowly through these movements and engaging the proper muscles. Remember to breathe, maintaining proper spine alignment, focusing on neck safety, and controlling your speed,” explains Kessler. “Never pull your head/neck with your hands when doing traditional sit-up movements.” She also advises that if your neck or lower back hurt at any point during the workout, you should stop the movement.
Rosales says it’s critical to respect your limits, so don’t try progressing an exercise until you are strong enough and have fully mastered the basic version. “One of the biggest mistakes you can make is attempting a variation that you’re not ready for. For example, if you can’t keep your back flat with lying [leg marches] with your knees bent, then an exercise like leg raises might tweak your lower back,” he notes. “Always [err] on the side of a variation that’s too easy—then you can always move to a more difficult option.”
Lastly, although the exercises here are intended to be doable on your bed, not every bed may be the best choice. For one thing, make sure it is wide enough that you have enough room on either side of you so that you won’t fall off during movements. And, according to Kessler, your mattress plays a role too: “A soft or very soft bed is not good for your back or these exercises—they work best with a hard or firm mattress.”
Myths
Kessler says a common misconception is that you can’t get in a decent workout without hitting the gym or at least going somewhere other than your bed. “If you love your bed just as much as I do, you’ll be happy to know that you don’t need to get out of bed just to get a workout in. In fact, bed exercises can help train your prime mover muscles, while recruiting small stabilizing muscles at the same time,” she says. “Unstable surfaces can also be beneficial for building core strength, improving balance, and strengthening your core canister.” She says the exercises in this routine can even be done in your pajamas—it doesn’t get much more approachable than that.
Rosales says another misconception is that ab exercises are easy and mindless. While you can certainly work your way through your Netflix queue during these exercises once you master them, they do require you to dedicate your attention to proper form when learning the moves. “In order to engage our abdominals, we want to set up our pelvis into a neutral position. Typically, our pelvis sits tilted forward and our spine excessively arched,” explains Rosales. “Before any abdominal exercises, we want to tilt the pelvis backward and flatten the lower back. The muscles that will do this are the abdominals and the hip extensors (glutes).”
Rosales has some tips to ensure you’re properly getting your pelvis into this neutral position. “Your back should be flat while you perform all of your ab exercises. You can easily use the surface you’re lying down on for feedback. If you can reach your hand in between your lower back and the bed, your back isn’t actually flat.” When you’re just beginning to train your abs, make sure to do the exercises with your knees bent because this will make flattening your back easier. “This neutral posture is crucial because otherwise, while performing ‘ab exercises,’ your abs won’t be in a position where they can effectively contract, and other muscles, like the lower-back muscles, will perform the bulk of the movement.”
Lastly, Kessler notes that core exercises have benefits that extend beyond giving your abs a toned and tightened appearance. “Core training’s objective is to cohesively strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body, including the muscles of the back,” she explains. “A strong core helps maintain proper muscle balance throughout your body.”
