5 Feel-Good Exercises You Can Do in Bed

If you hit snooze more than once or dread putting on workout clothes, this is for you. You don’t need a gym, yoga mat, or even to get out of bed to get moving.

Light movement can boost circulation, stretch stiff muscles, and lift your mood. It’s not a full workout, but it’s a great way to start the day.

Leg Raises: Lie flat on your back and lift one leg slowly toward the ceiling. Hold for a second, then lower & switch sides. Do 10 reps per leg to wake up your core & hips.

Glute Bridges: Bend your knees & keep your feet on the bed. Push your hips up, squeeze your glutes, & lower slowly. Repeat 10–12 times to activate your core, back, & legs.

Knee-to-Chest Stretch: Lie back and gently pull one knee toward your chest. Hold for 15–20 seconds, then switch sides. This helps loosen tight lower back muscles.

Seated Twists: Sit up with your legs stretched out in front of you. Place one hand behind you and the other on your opposite knee. Gently twist, hold, and repeat on the other side to stretch your spine and core.

Arm Circles & Stretches: Sit or lie down & extend your arms to the sides. Make small circles forward & backward, then stretch your arms overhead. This loosens shoulder joints & reduces stiffness.

A gentle way to start your day: Even a few minutes of movement in bed can shake off grogginess & improve your mood. No pressure—just a little something to feel better before your feet hit the floor.

Disclaimer: This article offers general health & fitness information & is not a substitute for professional medical advice. Always consult a qualified healthcare provider for personal diagnosis & treatment.