How to Shape Abs in Bed for Women

Lumpy, cushiony, flabby and fluffy: all swell adjectives if you're penning a poem or buying a bed or pillow, but not if you're describing your abs. You dream of a ripped midsection -- trimmed obliques and a taut rectus abdominis. But frumpy midsections may loom, especially if you're stuck in bed and you're powerless to fight saggy-tummy syndrome, right? Think again. Your bed may be your most valuable ab-exercising tool in your stuck-in-bed arsenal right now. Even if you just want a soft surface to tone on, the bed may be right for you.

Instructions

  1. Hundreds

    • 1

      Lie flat on your bed and straighten your arms at your sides with your palms down. Bend your knees slightly with your feet flat on the mattress. Tighten your core and raise your head, tucking your chin down toward your chest.

    • 2

      Exhale and elongate your legs, lifting them off the mattress. Point your toes and pull your shoulders up off the bed.

    • 3

      Keep your arms straight and pump them quickly five times while inhaling. Do another five fast pumps as you exhale. Continue this pattern of tiny, quick pumps with each breath for 10 breaths, or 100 pumps.

    Ballet Twists

    • 4

      Sit on your bed with your legs straight in front of you and raise your arms up over your head like a ballerina. Hinge at the hips and lean your torso back. Don't exceed a 45-degree angle or you may strain your lower back. This is your starting position.

    • 5

      Tighten your core and twist your upper body to the left. Lean down to balance your weight on your left elbow. Stretch your right arm over your head. Twist and hold for three seconds. Focus on working the obliques as you twist by keeping your glutes and legs on the bed.

    • 6

      Return to the angled, upright starting position, then repeat the move, twisting to the right. Regturn to the starting position to finish one rep. Repeat the left-to-right pattern, aiming for six to eight reps.

    Seated Rotations

    • 7

      Sit up and slightly bend your knees, digging your heels into the mattress for stability. Clasp your hands together and hold them in the center of your chest.

    • 8

      Tighten your abs, straighten your back and press your shoulders down. Exhale and twist 90-degrees to the right.

    • 9

      Stay in the twist for one breath and return to center. Exhale and twist to the left. Do two sets of 10, or until your feel obliques feel tight, pausing for 30 seconds between each set. Work up to three sets of 10 reps, or two sets of 20 reps if possible.

    Front Plank

    • 10

      Turn onto your stomach and clasp your hands. Come up onto your flattened forearms, placing them shoulder-width apart on the mattress. Place your clasped hands directly under your head, .

    • 11

      Contract your abs and glutes, stiffen your legs and turn your toes under. Balance your weight between your forearms and feet while raising your upper body. Keep your torso and legs straight and your pelvis from tilting up or dropping down.

    • 12

      Align your head with your spine and breathe, holding the plank for five seconds. Lower your body and do 10 reps.