You don’t need to work hard and prepare to do sports at home. There are exercise movements that you can only do in bed without using sports equipment. We shared exercises that will make you feel energetic all day long, activate your muscles and burn fat. Here are 7 practical exercises you can do without getting out of bed…

scissor leg movement

Lie on your back on the bed with your palms facing down. Raise your legs straight up and repeat the exercise by alternately lowering and raising one leg up and down as if you were doing scissors.


This time, lie face down in the bed again. Keep your legs glued together. Connect your hands in the same way. Gently lift yourself into the air by pressing your elbows into the bed. Make sure your body is parallel to the bed. Meanwhile, your elbows should stay in line with your shoulders. That is all. Stay in this position for a while and tighten your abdominal and hip muscles while waiting.

side abdominal exercise

Lie on your side on the bed with your legs straight and your forearms perpendicular to your body. Stand up with support from your forearms and feet while pulling your abdominal muscles in. Return to the starting position by drawing a half crescent with your free hand and repeat the exercise on both sides.

hip lift

Lie on your back and bend your knees and spread your legs as wide as your hips. Extend your arms to the floor with palms facing down and lift your hips up. In this position, repeat the exercise by pulling your legs alternately towards the abdomen.

compression exercise

Lie on your back on the bed with your palms facing down. Then bring your feet together and bend both knees. Without disturbing this position, raise your legs and then your hips to compress the abdomen.

arm extension exercise

Get into a push-up position on your bed. Then flex your right hand forward and touch your other shoulder. Repeat this exercise with both arms.

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