Food & FitnessHealth

Bed Rest? Rest Bed!

Apparently you really can get a great workout by doing Pilates in the comfort of your own bed.It’s an easy and comfortable place to get a toning, lengthening workout using just your body weight. Plus, the springiness of the mattress provides a little extra dose of resistance. To create a series of killer, bed-centric exercises with all of this in mind. You only have to slip out from underneath your comforter to do it before promptly returning to your Netflix binge minutes later.

  • Lie on your back with your arms by your side, with a neutral spine. Bring your feet onto the top of the headboard, or place the soles of your feet flat on the wall or headboard with your legs parallel.
  • On an exhale, deepen your belly button to your spine to curl your tailbone up off of the bed.
  • Press into your feet as you continue to roll up, one vertebra at a time, to come into a bridge.
  • Inhale at the top. Exhale to roll back down.Repeat 10 times.


  • Lie on your back in neutral spine.
  • Exhale to wrap your low, deep abdominals around your waist like a corset and bring your legs into tabletop position.
  • On an exhale, lower one toe down toward the floor.
  • Only go as low as you can while maintaining a neutral spine, and keep your abdominals pulled in. Alternate legs for 10 repetitions each.

  • Lie on your side with straight legs. Stack your top hip and shoulder directly above your bottom hip and shoulder for proper alignment.
  • Bend your top knee to draw your toe up the inside of your bottom leg. Keeping the leg turned out, extend the knee to lengthen the leg towards the ceiling.
  • Lower the straight leg down to return to the starting position.
  • Perform 10 repetitions on each leg.


  • Begin on all fours close to the edge of the bed. Reach the outside leg off the bed toward the floor.
  • Keeping your deep belly engaged and your spine reaching long, lift your leg out to the side.
  • Lower it back down toward the floor, then lift it up to the back. Maintain a square pelvis and keep your shoulder blades wide on your back.
  • Perform 20 repetitions on each leg.


  • Lie on your stomach with your hands under your shoulders.
  • Float up into a small upper back arch while maintaining a long, supported lower back.
  • Keep your collarbones wide as you lengthen your arms forward until they are straight.
  • Bend the elbows to draw the arms back in. Lower down out of the arch. Perform 5 reps.


  • Begin standing, facing away from the bed. Bend one knee to bring the sole of the foot onto the side of the bed.
  • Bend deeply and sit back towards the bed.
  • Press off the foot that’s on the bed, while engaging your hamstring and glute to come back up to standing.
  • Perform 20 repetitions on each leg.


  • Stand with your right foot on the ground parallel to the edge of the bed. Bring the front of your left leg up onto the bed behind you.
  • Bend your right knee, keeping your knee behind your toes. Draw your abdominals in and up to lift the torso while reaching back through the left leg.
  • Breathe deeply as you hold the stretch.
  • Repeat twice on each leg, alternating sides.


  • Lie on one side near the edge of the bed with your knees bent and your arms extended out in front of you.
  • Lengthen the top arm out, up, and open to bring your torso into a twist. Allow the shoulder to open so that the arm drops off the bed toward the floor.
  • Breathe into your chest.
  • Repeat twice on each side, alternating sides.



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