11 Workouts You Can Do in Bed for a Flat Stomach
A flat stomach is a common fitness goal for many, but you don’t need a gym or long hours of intense exercise to achieve it. Workouts in bed for a flat stomach can be just as effective, allowing you to engage your core muscles without leaving your cozy space. Whether you’re looking for ab workouts at home flat stomach or simple bed workouts for flat stomach fast, there are plenty of exercises you can do before bed, while waking up, or even during moments of relaxation. In this article, we’ll explore 11 effective workouts for flat stomach in bed that can help you tone your abs, flatten your belly, and improve your core strength.
1. Leg Raises
Leg raises are one of the simplest bed workouts for flat stomach that can be done with minimal effort but maximum results. They target your lower abs, which are often the most challenging area for people looking to achieve a flat stomach.
How to Do It:
- Lie flat on your back with your legs straight and arms at your sides.
- Slowly lift your legs towards the ceiling while keeping them straight.
- Lower them back down without letting them touch the bed.
- Repeat for 15-20 reps.
Benefits:
- Targets lower abs
- Increases core strength
- Improves flexibility and coordination
2. Bicycle Crunches
Bicycle crunches are an effective in bed workout for flat stomach that combines core strengthening with cardio. The motion mimics pedaling on a bicycle, which helps tone your obliques and upper abs.
How to Do It:
- Lie on your back with your knees bent and hands behind your head.
- Bring your left elbow toward your right knee while extending your left leg.
- Switch sides by bringing your right elbow toward your left knee while extending your right leg.
- Continue alternating for 30-45 seconds.
Benefits:
- Engages your obliques and rectus abdominis
- Burns calories fast
- Increases heart rate for cardio benefits
3. Flutter Kicks
Flutter kicks are another simple yet effective ab workouts at home for flat stomach that you can do while lying on your back in bed. This exercise primarily targets the lower abs and can be done quickly for an excellent core workout.
How to Do It:
- Lie flat on your back with your legs extended straight and hands under your hips for support.
- Lift your legs off the bed about 6 inches and alternate kicking them up and down.
- Perform this movement for 30 seconds to 1 minute, keeping your core tight.
Benefits:
- Great for lower abdominal toning
- Strengthens the entire core
- Burns fat and improves endurance
4. Reverse Crunches
Reverse crunches are an easy but powerful flat stomach bed workout that specifically targets the lower abdomen. You can do these right in bed before sleeping for a stronger core.
How to Do It:
- Lie on your back with your legs bent and feet flat on the bed.
- Place your hands by your sides or under your hips for added support.
- Lift your legs and curl your hips off the bed, bringing your knees toward your chest.
- Slowly lower back down and repeat for 15-20 reps.
Benefits:
- Focuses on the lower abs
- Helps with postural alignment
- Increases abdominal endurance
5. Heel Taps
Heel taps are one of the easiest bed workouts for a flat stomach that can be done to improve core stability and endurance. This exercise engages the obliques and rectus abdominis.
How to Do It:
- Lie on your back with your knees bent and feet flat on the bed.
- Lift your shoulders off the bed slightly and reach your right hand toward your right heel.
- Lower back down and reach your left hand toward your left heel.
- Alternate sides for 30-45 seconds.
Benefits:
- Works the obliques and lower abs
- Strengthens the core
- Enhances flexibility and balance
6. Russian Twists
Although Russian twists are usually performed sitting up, you can easily modify them to be a bed workout for flat stomach by keeping your back on the bed. This exercise is great for targeting your obliques and upper abs.
How to Do It:
- Sit on your bed with your knees bent and feet flat.
- Lean back slightly, engaging your core, and clasp your hands in front of you.
- Twist your torso to the left, bringing your hands toward your left hip, then twist to the right.
- Continue alternating sides for 20-30 reps.
Benefits:
- Targets the obliques and rectus abdominis
- Builds rotational strength and balance
- Improves waistline definition
7. Plank with Leg Lifts
If you’re looking for a more challenging workout for flat stomach in bed, try incorporating plank with leg lifts. This exercise engages the entire core, including the lower abs and glutes.
How to Do It:
- Start in a forearm plank position on your bed with your body in a straight line.
- Lift your right leg off the bed and hold it for a few seconds before lowering it back down.
- Repeat with your left leg.
- Alternate legs for 10-15 reps on each side.
Benefits:
- Works the entire core
- Strengthens the shoulders, arms, and glutes
- Enhances balance and stability
8. Scissor Kicks
Scissor kicks are another great exercise that can be performed in bed to target the lower abs and improve core definition. These are fast-paced movements that also help with fat burning.
How to Do It:
- Lie on your back with your legs straight and your arms by your sides.
- Lift both legs off the bed a few inches, then crisscross them in a scissor-like motion.
- Continue the motion for 30-60 seconds, keeping your core engaged the entire time.
Benefits:
- Burns calories while engaging the core
- Tones the lower abdominal muscles
- Increases lower body coordination
9. Seated Leg Extension
For a flat stomach bed workout, the seated leg extension is an excellent exercise that helps strengthen the lower abs and thigh muscles. This is a low-impact move that can be easily incorporated into your routine before bed.
How to Do It:
- Sit on the bed with your back straight and legs bent at a 90-degree angle.
- Slowly extend your right leg straight, then lower it back down.
- Repeat on the left leg.
- Perform 10-15 reps per leg.
Benefits:
- Strengthens the lower abs and thighs
- Improves balance and coordination
- Can be easily modified for beginners
10. Side Leg Raises
Side leg raises target the obliques and help tone the sides of your waist. Doing this simple movement in bed is not only effective but also a great way to engage your core without much effort.
How to Do It:
- Lie on your side with your legs stacked on top of each other and your lower arm supporting your head.
- Lift your top leg towards the ceiling, then slowly lower it back down.
- Perform 15-20 reps on each side.
Benefits:
- Tones the obliques and hips
- Increases core stability
- Enhances flexibility in the lower body
11. Superman Hold
The Superman hold is a simple bed workout for a flat stomach that engages the lower back and core muscles. It’s perfect for improving posture and strengthening the entire abdominal area.
How to Do It:
- Lie on your stomach with your arms extended out in front of you.
- Lift both your arms and legs off the bed while squeezing your glutes and lower back muscles.
- Hold the position for 20-30 seconds before lowering back down.
Benefits:
- Strengthens the entire core, including the lower back
- Improves posture
- Enhances overall balance and stability
Comparison Table: Bed Workouts for Flat Stomach
| Exercise Name | Targets | Difficulty | Reps/Time | Benefits |
|---|---|---|---|---|
| Leg Raises | Lower Abs | Easy | 15-20 reps | Lower ab toning, flexibility, core strength |
| Bicycle Crunches | Obliques, Upper Abs | Medium | 30-45 seconds | Cardio, oblique engagement, fat burning |
| Flutter Kicks | Lower Abs | Medium | 30-60 seconds | Core strength, endurance, fat loss |
| Reverse Crunches | Lower Abs | Medium | 15-20 reps | Postural alignment, ab toning |
| Heel Taps | Lower Abs, Obliques | Easy | 30-45 seconds | Core stability, fat burning |
| Russian Twists | Obliques, Upper Abs | Medium | 20-30 reps | Waistline definition, rotational strength |
| Plank with Leg Lifts | Core, Glutes, Shoulders | Hard | 10-15 reps per leg | Total body workout, core strength |
| Scissor Kicks | Lower Abs | Medium | 30-60 seconds | Core toning, fat burning |
| Seated Leg Extension | Lower Abs, Thighs | Easy | 10-15 reps per leg | Thigh strengthening, core toning |
| Side Leg Raises | Obliques, Hips | Easy | 15-20 reps per side | Hip toning, oblique strengthening |
| Superman Hold | Core, Lower Back | Hard | 20-30 seconds | Posture improvement, full core engagement |
By incorporating these bed workouts for flat stomach into your daily routine, you can effectively target your abdominal muscles without needing to leave your bed. These exercises not only strengthen your core but also help with fat burning, posture improvement, and overall flexibility. Whether you aim to achieve a flat stomach in 1 day in bed or want to gradually tone your abs over 1 week, these workouts offer a convenient and accessible solution.
