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Strength Training Exercises Using a Bed

Not Just For Sleeping: Strength-Training Moves Using Your Bed

A bed isn't just for catching zzzs; think of this elevated, soft structure as another piece of fitness equipment you can use before or after hitting the hay in your own home, at your in-laws' house when out for a weekend visit, or at the hotel while on your Summer vacation. These moves may be basic, but they are super effective at toning your body.

Triceps Dips

— Targets arms

  • Stand a few feet away from the edge of the bed, facing away. Place your hands on the mattress, fingertips pointing toward the feet.
  • Begin with your torso in one straight line. From here, bend your elbows behind you, lowering your hips toward the ground. Then straighten the arms to lift the hips, squeezing the glutes at the top.
  • Complete three sets of 15 to 20 reps.

Elevated Lunge

— Targets legs and tush

  • Stand about three feet away from the foot of the bed, facing away. Lift your left leg up and rest the ball of your foot on the mattress (as shown in the above photo).
  • From here, bend your front knee, lowering your left knee toward the ground so it's at a 90-degree angle, and then rise up.
  • Complete three sets of 15 to 20 reps on each leg.

Keep reading to learn three more toning moves using your bed.

Elevated Push-Ups

— Targets arms and core

  • Turn and face the bed, standing about three to four feet away. Place your hands on the mattress in plank position with the arms and legs straight.
  • Bend the elbows out to the sides, lowering your chest toward the bed. Then straighten the arms.
  • Complete three sets of 15 to 20 reps.

Donkey Kicks

— Targets tush

  • Facing the bed, stand about three feet away from the edge. Lean forward and rest your forearms on the mattress.
  • Put weight into your left foot and lift your right leg into the air behind you, bending your knee so the heel and thigh are parallel to the ceiling (as shown in the above photo).
  • Maintain this position as you pulse your right heel up and down.
  • Complete three sets of 15 to 20 reps on each leg.


— Targets core

  • Lie on your back on the bed so your shoulder blades are hanging off the edge. Bend your knees and touch the soles of the feet together.
  • Rest your hands behind the back of your neck and hang your upper torso off the bed. Then lift it up, doing a crunch.
  • Complete three sets of 15 to 20 reps.
Image Source: Shutterstock
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