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Bed Pilates Workout - 8 Toning Exercises to Do In Bed

We'd bet that even the biggest fitness junkies among us have had this moment: You've just woken up and the thought creeps in...Maybe I could just work out from bed, for a change? When you're pressed for time, dreading the rain/sleet/snow/whatever weather outside, or just feeling blah about walking to the gym at the moment, it's tempting. But if you're quick to dismiss the thought as nothing but a lazy Saturday morning fantasy, you'll definitely want to hear what Erika Bloom, Pilates guru and celebrity instructor, has to say.

Apparently you really can get a great workout from bed (other than, you know, the obvious cardio-in-bed workout). "The beauty of Pilates is that it can be done anywhere," says Bloom. "And the bed is a great, easy place to get a toning, lengthening workout using just your body weight." Plus, the springiness of the mattress provides a little extra dose of resistance. We asked Bloom to create a series of killer, bed-centric exercises with all of this in mind. While her routine below will still make your muscles quake, you only have to slip out from underneath your comforter to do it—before promptly returning to your Netflix binge minutes later.

For Pilates newbies, the language can be tricky to understand at first—you'll see and hear some quirky things like "wrap your abs around like a corset" or "maintain a neutral spine." The purpose is to to help you visualize small little tweaks to make in your alignment as you go through the exercises. Pilates is built on details, with the idea that just by breathing a little differently or tightening your stomach, you're targeting more muscles and making the workout that much more effective. (You'll see results more quickly by doing so, too.)

But to give you a head start, here's some of the lingo, decoded:

Deep belly = Lower abs. You'll feel these engage when you exhale deeply.

Neutral spine = The natural position of the spine when all of its curves are in alignment. If you relax when lying down, your lower back and neck shouldn't be pressed against the floor (or bed).

"Pull in," "engage," or "wrap" = All refer to keeping your core or abs flexed and tight. Doing so amps up the work your body is doing.

Sitz bones = The two knobs you "sit" on at the bottom of your pelvis.

The Workout

Go through the entire sequence for a complete body workout, as illustrated by Bloom herself. Be sure to follow her breathing and alignment notes throughout, and to keep your core engaged when possible—all are important elements in getting the most out of a Pilates workout.

Bridge

Play Iconpreview for Bed Workout: Bridge
  • Lie on your back with your arms by your side, with a neutral spine. Bring your feet onto the top of the headboard, or place the soles of your feet flat on the wall or headboard with your legs parallel.
  • On an exhale, deepen your belly button to your spine to curl your tailbone up off of the bed.
  • Press into your feet as you continue to roll up, one vertebra at a time, to come into a bridge.
  • Inhale at the top. Exhale to roll back down.
  • Repeat 10 times.

    • Toe Taps

    Play Iconpreview for Bed Workout: Toe Taps
  • Lie on your back in neutral spine with your sitz bones close to the edge of the bed.
  • Exhale to wrap your low, deep abdominals around your waist like a corset and bring your legs into tabletop position.
  • On an exhale, lower one toe down toward the floor.
  • Only go as low as you can while maintaining a neutral spine, and keep your abdominals pulled in.
  • Alternate legs for 10 repetitions each.

    • Développé

    Play Iconpreview for Bed Workout: Developé
  • Lie on your side with straight legs. Stack your top hip and shoulder directly above your bottom hip and shoulder for proper alignment.
  • Bend your top knee to draw your toe up the inside of your bottom leg. Keeping the leg turned out, extend the knee to lengthen the leg towards the ceiling.
  • Lower the straight leg down to return to the starting position.
  • Perform 10 repetitions on each leg.

    • Four Point Tick Tock

    Play Iconpreview for Bed Workout: Four point Tick Tock
  • Begin on all fours close to the edge of the bed. Reach the outside leg off the bed toward the floor.
  • Keeping your deep belly engaged and your spine reaching long, lift your leg out to the side.
  • Lower it back down toward the floor, then lift it up to the back. Maintain a square pelvis and keep your shoulder blades wide on your back.
  • Perform 20 repetitions on each leg.

    • Flight

    Play Iconpreview for Bed Workout: Flight
  • Lie on your stomach with your hands under your shoulders.
  • Float up into a small upper back arch while maintaining a long, supported lower back.
  • Keep your collarbones wide as you lengthen your arms forward until they are straight.
  • Bend the elbows to draw the arms back in. Lower down out of the arch.
  • Perform 5 reps.

    • Heel Press Squat

    Play Iconpreview for Bed Workout: Heel Press Squat
  • Begin standing, facing away from the bed. Bend one knee to bring the sole of the foot onto the side of the bed.
  • Bend deeply and sit back towards the bed.
  • Press off the foot that's on the bed, while engaging your hamstring and glute to come back up to standing.
  • Perform 20 repetitions on each leg.

    • Lunge Stretch

    Play Iconpreview for Bed Workout: Lunge
  • Stand with your right foot on the ground parallel to the edge of the bed. Bring the front of your left leg up onto the bed behind you.
  • Bend your right knee, keeping your knee behind your toes. Draw your abdominals in and up to lift the torso while reaching back through the left leg.
  • Breathe deeply as you hold the stretch.
  • Repeat twice on each leg, alternating sides.

    • Twist With Chest Opener

    Play Iconpreview for Bed Workout: Twist with Chest Opener
  • Lie on one side near the edge of the bed with your knees bent and your arms extended out in front of you.
  • Lengthen the top arm out, up, and open to bring your torso into a twist. Allow the shoulder to open so that the arm drops off the bed toward the floor. Breathe into your chest.
  • Repeat twice on each side, alternating sides.

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    Tamela Phillippe

    Update: 2024-06-11

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