Push-ups, planks, bridges... are movements that can be done right in bed, do not take much time, and help muscles and bones become strong and flexible.
Exercise brings many health benefits as well as helps the body to be firm and stay in shape. However, not everyone has the time or conditions to go to the gym or sports centers to exercise, or some people are lazy to go out to exercise. The exercises performed right in bed below will help you strengthen your muscles all over the body, reduce pain and fatigue after a stressful day at work.
![Try pushing up. Push-ups are a classic arm-strengthening exercise. You can also easily do them from your bed. Place your knees or toes and hands on the bed, keeping your back straight. If you're a beginner, you may want to use your knees to press up against your toes.[1] Keep your hands directly under your shoulders. Lower your body with your arms, bending them at the elbows. Then, rise back up to the starting position. Repeat as many times as you can before feeling tired.[2]](https://vstatic.vietnam.vn/vietnam/resource/IMAGE/2025/1/19/23ea1fee5709490c89abe15ef1ba4454)
Push-ups: Push-ups are a familiar and easy exercise that can strengthen your arms and your entire body. Do it by lying face down, keeping your body straight; put your arms perpendicular and put your toes on the bed to lift your entire body up, keeping your back straight. Then, lower your arms, bend your elbows and return to the starting position. Repeat this movement many times.
![Try planks. Planks are another classic exercise you can do at home. Planks strengthen your arms, as well as your upper body. To do a plank, start with your elbows bent and your weight on your forearms. Form a straight line with your body from your shoulders to your ankles.[3] Pull your belly button toward your spine and hold the position. Hold for a set amount of time, such as 30 seconds. Do as many reps as you can before you start to feel tired.](https://vstatic.vietnam.vn/vietnam/resource/IMAGE/2025/1/19/f692b33865014438b17e4833361c5b36)
Plank : Plank is another familiar exercise that can be done in many places, including the bed. Plank helps increase the strength of the arms as well as the upper body. To do this move, you also lie face down, but instead of pushing your arms straight like a push-up, you will start with your elbows bent and put your weight on your forearms, forming a straight line with your body from your shoulders to your ankles. Pull your belly button close to your spine and hold this position for about 30 seconds. Do this move as many times as possible until you feel tired.
![Try some superman. Superman is a great exercise to work your back muscles. To do a superman, lie face down with your arms extended in front of you. Then, lift your arms and legs off the bed and hold for a few seconds while tightening your lower back. Slowly lower back down to the starting position and repeat.[5]](https://vstatic.vietnam.vn/vietnam/resource/IMAGE/2025/1/19/cc2d356e2a734eaf88c555112737bfc6)
Superman: This is a great exercise to work your back muscles. Do this exercise lying face down with your arms straight out in front of you. Then, lift your arms and legs off the bed and hold for a few seconds, tightening your lower back; slowly lower back down to the starting position. Repeat this exercise several times.
![Try toe tapping. Toe tapping is another fun exercise you can do in bed. To start, lie on your back with your feet facing the foot of the bed. Keep your legs up, bent at the knees. You are creating a 90-degree angle with your legs.[7] As you exhale, lower one leg down to the bed. At the same time, pull your stomach in tightly.[8] Pull your leg back as you inhale. Repeat on the other side. Do 10 repetitions.](https://vstatic.vietnam.vn/vietnam/resource/IMAGE/2025/1/19/3157a66647e64193ace0dc7d5c91fb78)
Leg lifts : Lie on your back with your legs bent at a 90-degree angle. As you exhale, lower one leg to the bed while pulling your stomach in; lift your leg back up as you inhale. Repeat with the other leg and do 10 sets. This move not only strengthens your leg muscles but also tones your abdominal muscles.
![Do a marching hip raise. The marching hip raise is a challenging exercise that works your legs and core. You can easily do this exercise in bed. To start, lie on your back with your knees bent and your heels pulled in close to your buttocks, as if you were doing a bridge exercise. Keep your arms at your sides, palms facing down.[10] Lift your hips up, forming a straight line with your body running from your knees to your shoulders.[11] Lift your right leg off the bed. Lift your foot until your right knee is directly above your right hip. Squeeze your butt as you go.[12] Repeat this process on the left side. Do as many reps as you can in 30 seconds.[13]](https://vstatic.vietnam.vn/vietnam/resource/IMAGE/2025/1/19/c27e842d1f564aca8e0be47bc0e07049)
Hip Lifts: This is an exercise that works your legs and core (including your entire abdominal, back, and pelvic floor muscles). To start, lie on your back with your knees bent and heels pulled in close to your buttocks, as if you were doing a bridge exercise. Place your arms at your sides, palms down. Lift your hips and lift your right leg off the bed, forming a straight line with your body (running from knee to shoulder), squeezing your butt. Repeat with your left leg, and do as many reps as you can in 30 seconds.
![Participate in leg lifts. Leg lifts are a great way to work your legs while strengthening your core. To start, lie on your right side. Bend your right knee, placing your foot behind you. Support your head with your right hand.[14] Point your left toes forward. Extend your leg outward, forming a straight line with your body.[15] Lift your left leg up toward the ceiling as far as possible. Then, bend your knee inward toward your core. Extend your leg again, returning it to the starting position.[16] Do as many repetitions as possible in 30 seconds. Then, roll over and repeat on the opposite side.[17]](https://vstatic.vietnam.vn/vietnam/resource/IMAGE/2025/1/19/88171c2a2a424dbc941a487da4c58e35)
Leg Lifts: This exercise tones your legs and strengthens your core. To begin, lie on your right side with your right knee slightly bent and your hands on your head, your left toes pointing forward, extend your left leg in a straight line with your body and lift it as high as possible, then lower it. Do this several times for 30 seconds and repeat with your right leg.
![Try reverse crunches. Reverse crunches are a slightly more complex exercise, but they are also a great way to work your legs and core. To start, lie on your back. Stretch your arms out to your sides, palms facing down. Press your feet together, but bend your knees away from each other. You should form a diamond-like shape with your legs.[18] Bring your legs up and keep them hip-width apart.[19] Lift your hips off the bed while moving your feet toward the ceiling. Then, bring your hips back to the bed while keeping your legs straight.[20] Repeat as many sets as you can in 30 seconds.[21] You can also try doing regular crunches or crunching your abs as far as you can to work your core.](https://vstatic.vietnam.vn/vietnam/resource/IMAGE/2025/1/19/1e84eb8b36d140bda564ea1da6edf050)
Reverse Crunches: Reverse crunches are a more complex exercise, but they are also a great way to work your legs and core. To start, lie on your back on the bed with your arms down by your sides and your knees bent at 90 degrees. Next, exhale, and contract your abs and lower body, lifting your legs and bringing your thighs up, your hips and lower back slightly off the bed. Then, bring your hips back to the bed while keeping your legs straight. Repeat as many sets as possible in 30 seconds.
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![[Photo] Binh Trieu 1 Bridge has been completed, raised by 1.1m, and will open to traffic at the end of November.](https://vphoto.vietnam.vn/thumb/1200x675/vietnam/resource/IMAGE/2025/10/2/a6549e2a3b5848a1ba76a1ded6141fae)
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