In recent years, people have been required to do more activities at home, and it is even strongly recommended to stay at home and stay away from crowds in public places.

This is not without reason, because for several years, the world has been faced with the COVID-19 pandemic, a virus that is quite dangerous and makes people have to stay at home so that the chain of spreading this virus can end soon.

Therefore, people nowadays use digital devices more for their daily access, such as working, shopping, going to school online, meeting friends or distant relatives via video calls, playing games, watching movies, and others.

This kind of lifestyle makes the body less able to move, and this can be fatal if done for a long time.

For the body to stay healthy and fresh, humans need to move their bodies, one of which is by exercising, such as strengthening muscles and also stretching the body. This doesn’t have to be done the hard way, and you can even do it in bed.

Well, here are some exercises that you can do in bed.

Donkey Kick

Does this pandemic period make you eat a lot because you are bored at home? Are you afraid that your body will stretch and accumulate fat?

You don’t have to worry anymore. This donkey kick is a sport that can make your body slim. You can do this quite easily on a mattress.

Position your body as if you are going to crawl, place your hands in line with your shoulders, bend your left leg, and lift your right leg high. Do this alternately between the left and right legs for 30 seconds each.

Leg Lift

Lie down straight on the bed with your hands by your side. Then lift one leg high until it forms a 90-degree angle with your hip and alternate. You can repeat this movement at least 10 times.

The Half-Bridge

Form a straight, slanted line between your shoulders, hips, and knees and hold that position for at least 30 seconds. After that, you can stop for 15 seconds and then repeat “The Half-Bridge” for 30 seconds.

Take a breath while doing this exercise. This movement is useful for improving posture, strengthening, and stretching the muscles.


This one movement can shrink your stomach more powerfully and also make your body fitter. You can easily do it on your bed.

At first glance, this crunching movement is similar to sit-ups. The difference is that when doing this, only the upper body is lifted, which is not the same as doing sit-ups completely.

Position your body while lying down. Bend your knees. Pile your feet on the mattress and position them parallel or slightly apart from your knees. Take a deep breath as you lift your upper body and repeat the movement at least 10 times.


The planking movement can be done on the bed by positioning the body like a push-up, but the elbows and arms are the focus. Let the weight flow over your arms, stomach, and toes. Keep your elbows straight in line with your shoulders. Lift your body so it’s off the mattress and form a straight line.

Hold this position for about 20 seconds, and you can repeat it three times or more.

This movement can form the muscles around the stomach and waist, and can also, overall, improve your posture.