7-Day Bed Pilates Challenge for Beginners

If you’ve been looking to get started on fitness without needing a gym or fancy equipment, a bed challenge may be the ideal choice. Think about those mornings when you’d rather not get out of bed or those evenings when you’ve tossed and turned for hours, unable to wind down.

Gently performing some Pilates exercises while breathing deeply may help you energize for the day or wind down for the night.

Here’s a guide on how to use your bed as a mat and gain benefits from the 7-day bed Pilates challenge.

What Is a Bed Pilates Challenge?

A bed Pilates challenge is an easy point of entry for those who are interested in incorporating Pilates into their fitness routines. It involves performing a series of Pilates exercises on your bed for a short period of time before transitioning into a more intense workout on the floor or in a studio.

A 7-day bed Pilates challenge may look something like this:

Each day includes 3-4 beginner-friendly exercises that work well on the soft surface of your bed. The sessions should take 10-15 minutes, which makes them easy to incorporate into your morning or evening routine. To learn more about the pilates at home challenge, check out our in-depth article on the topic.

Day 1: Spinal Warm-Up and Core Activation

Goal: Wake up the spine and gently activate the core.

1. Pelvic Curl (Bridge) – 8 reps
   Lie on your back with your knees bent and feet flat. Slowly lift your hips off the bed one vertebra at a time, then lower them down. Engage your glutes and core.
2. Knee Folds – 10 reps (5 per leg)
   Lie on your back with your knees bent. Lift one leg into a tabletop position, keeping your core steady, then lower it. Alternate legs.
3. Spine Twist Supine – 6 reps (3 per side)
   With knees bent and arms outstretched, gently lower both knees to one side, keeping your shoulders grounded, then switch sides.

Day 2: Core Strength and Stability

Goal: Strengthen the deeper core muscles.

1. Pelvic Curl (Bridge) – 10 reps
   Repeat from Day 1 to warm up the spine.
2. Single Leg Stretch – 8 reps (4 per leg)
   Lie on your back. Lift your head and shoulders slightly while bringing one knee toward your chest and extending the other leg. Alternate legs.
3. Side-Lying Leg Lifts – 10 reps (5 per side)
   Lie on your side with your legs stacked. Lift the top leg up and down in a controlled motion. Switch sides.

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Day 3: Flexibility and Mobility

Goal: Improve spinal mobility and stretch the body.

1. Cat-Cow Stretch – 6 cycles
   On hands and knees (if your bed permits), alternate between arching your back (cat) and dipping it (cow).
2. Spine Twist Supine – 6 reps (3 per side)
   Repeat from Day 1 for spinal flexibility.
3. Knee Hugs – 8 reps
   Lie on your back and hug both knees to your chest, then gently rock side to side for a soothing back massage.

Day 4: Core and Hips

Goal: Build strength in your core and hips.

1. Pelvic Curl (Bridge) with Marching – 8 reps (4 per leg)
   Perform the bridge, but this time, lift one foot off the bed at a time, alternating legs while keeping your hips stable.
2. Side-Lying Leg Circles – 5 circles per direction (each side)
   Lie on your side and lift the top leg slightly. Make small circles, first clockwise and then counterclockwise. Switch sides.
3. Clam Shells – 10 reps (5 per side)
   Lie on your side with your knees bent. Keep your feet together as you lift the top knee, then lower it.

Day 5: Relaxation and Recovery

Goal: Stretch and relax the muscles.

1. Child’s Pose – Hold for 20-30 seconds
   On your hands and knees (or adapted to your bed), sit back on your heels, stretching your arms forward.
2. Hamstring Stretch – Hold for 15 seconds per leg
   Lie on your back and extend one leg toward the ceiling. Use your hands to gently hold behind your thigh as you stretch.
3. Spine Twist Supine – 6 reps (3 per side)
   Repeat to relax your lower back.

Day 6: Full-Body Engagement

Goal: Activate multiple muscle groups.

1. Pelvic Curl (Bridge) with Pulses – 10 reps + 10 small pulses at the top
   Lift into a bridge and pulse your hips up and down lightly while maintaining control.
2. Single Leg Stretch – 8 reps (4 per side)
   Repeat to engage your core.
3. Side-Lying Leg Lifts with Hold – 8 reps + hold for 5 seconds (each side)
   Add a brief hold at the top of each leg lift to increase the intensity.

Day 7: Flow and Flexibility

Goal: Combine exercises into a smooth flow and improve flexibility.

1. Pelvic Curl (Bridge) – 8 reps
   Start with this as a warm-up.
2. Knee Folds into Spine Twist Supine – 6 reps (3 per side)
   Alternate lifting one knee into the tabletop position, then add a gentle twist to the spine.
3. Hamstring Stretch
   Repeat from Day 5 to gently lengthen your legs.
4. Child’s Pose
   End your week with a calming stretch to relax your body.

Read more: BetterMe Home Pilates Kit: Your Perfect Companion for Home Workouts

What Are Some Bed Pilates Exercises?

Pelvic Curl (Bridge)

1. Lie on your back with your knees bent and your feet flat on the bed, hip-width apart. Place your arms by your sides with your palms facing down.
2. Press your heels into the bed and engage your glutes and core.
3. Slowly lift your hips toward the ceiling, peeling your spine off the bed one vertebra at a time.
4. Stop when your body forms a straight line from your shoulders to your knees.
5. Pause for a moment, then slowly lower your spine back down to the bed, one vertebra at a time.
6. Repeat for the desired number of repetitions.

Knee Folds

1. Lie on your back with your knees bent and your feet flat on the bed.
2. Keep your pelvis and shoulders stable while engaging your core for support.
3. Lift one leg into a tabletop position with your knee bent at a 90-degree angle and your shin parallel to the bed.
4. Lower that leg back down gently, then lift the other leg into the same position.
5. Alternate legs for the desired number of repetitions.

Spine Twist Supine

1. Lie on your back with your knees bent and your feet flat on the bed. Extend your arms out to the sides to form a T-shape.
2. Keep your shoulders grounded on the bed and engage your core to stabilize.
3. Gently lower both knees to one side while keeping them together and allowing your spine to twist.
4. Hold the stretch for a moment, then bring your knees back to the center.
5. Repeat on the other side and alternate for the desired number of repetitions.

Single Leg Stretch

1. Lie on your back with your knees bent and your hands resting lightly behind your head.
2. Lift your head and shoulders slightly off the bed, engaging your core.
3. Bring one knee toward your chest as you extend the opposite leg out straight.
4. Hold the bent knee with your hands, then switch legs by drawing the other knee in and extending the opposite leg.
5. Continue alternating slowly and purposefully for the desired repetitions.

Cat-Cow Stretch

1. Start on your hands and knees on the bed, if the surface allows stability.
2. For the “cat” position, exhale as you round your back toward the ceiling, tuck your chin to your chest, and draw your belly button toward your spine.
3. Transition into the “cow” position by inhaling and arching your back, lifting your tailbone and head toward the ceiling.
4. Move slowly between these two positions, following the rhythm of your breath.
5. Repeat for the desired number of cycles.
   

Side-Lying Leg Lifts

1. Lie on one side with your legs stacked on top of each other and your body in a straight line.
2. Rest your head on your bottom arm and place your top hand lightly in front of you for support.
3. Engage your core and lift your top leg straight up toward the ceiling, then lower it back down with control.
4. Repeat for the desired number of reps, then switch sides.

Side-Lying Leg Circles

1. Start in the side-lying position with your legs stacked and your body straight.
2. Lift your top leg slightly and start making small, controlled circles with your foot.
3. Perform circles in one direction for the desired number of reps, then switch to the opposite direction.
4. Repeat on the other side.

Clam Shells

1. Lie on one side with your knees bent and stacked on top of each other, keeping your feet together.
2. Rest your head on your lower arm and place your top hand on your hip or in front of you for balance.
3. Engage your core and lift your top knee, keeping your feet in contact, as if opening a clamshell.
4. Lower your knee back down with control, then repeat for the desired number of reps before switching sides.

Child’s Pose

1. Start on your hands and knees, with your knees slightly apart and your big toes touching.
2. Sit your hips back toward your heels as you stretch your arms forward, lowering your chest gently toward the bed.
3. Rest your forehead on the bed, keeping your arms outstretched or alongside your body.
4. Hold the position for 20-30 seconds, breathing deeply and relaxing into the stretch.

Hamstring Stretch

1. Lie on your back with your legs extended straight out.
2. Lift one leg toward the ceiling, keeping it as straight as possible.
3. Use your hands to gently hold behind your thigh or calf for support and deepen the stretch.
4. Hold the stretch for 15-20 seconds, then switch legs.

Knee Hugs

1. Lie on your back with your knees bent and your feet flat on the bed.
2. Bring both knees toward your chest, clasping your hands around them.
3. Hold the position, gently rocking side to side if desired for a relaxing back massage.
4. Release and repeat for the desired number of repetitions.

What Are the Bed Pilates Challenge Rules?

There are no “rules” per se for the Bed Pilates Challenge, but here are some guidelines to help you get the most out of your practice:

• Commit to a daily routine: To see progress and improvements in your flexibility, it’s important to commit to practicing every day. This challenge is designed to be manageable and accessible for all levels, so make sure to set aside time each day to complete the exercises.
• Listen to your body: As with any form of exercise, it’s important to listen to your body and not push yourself too hard. If you experience pain or discomfort during any of the exercises, modify or skip them as needed.
• Focus on proper form: Proper form is key for avoiding injury and getting the most out of your flexibility training (1). Make sure to carefully follow the instructions for each exercise and pay attention to any cues that are given by the instructor.
• Take breaks as needed: If you’re feeling fatigued or overwhelmed, don’t be afraid to take a break. It’s better to rest and come back to the exercises when you feel ready, rather than pushing through and potentially causing harm.

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Is It Okay to Do Pilates in Bed?

It’s ok to do Pilates in bed, but there are a few safety considerations you should keep in mind to ensure a safe practice:

• You May Not Have Sufficient Joint Stability and Support

The soft and uneven surface of a bed can challenge your balance and stability. While this can activate stabilizing muscles, it may also place extra strain on your joints, particularly the wrists, knees, and lower back. If you feel discomfort during certain moves, consider modifying the exercise or transitioning to a firmer surface.

• You Need to Ensure Proper Alignment

Maintaining proper body alignment becomes trickier on a soft surface. For example, your pelvis or spine may tilt unintentionally during exercises such as bridges or leg lifts. Pay close attention to your form and engage your core to protect your spine and prevent misalignment.

• Check For Suitability of the Bed’s Surface

Beds with overly soft or sagging mattresses may not provide adequate support for some movements. Exercises requiring balance, such as plank variations, may feel unstable and increase the risk of strain or injury. A firm, stable mattress is better for maintaining control and reducing risks.

How Can I Benefit from a Bed Pilates Challenge?

The convenience of being able to do pilates on your bed allows for more flexibility in your schedule. You can easily fit in a quick workout before starting your day or wind down with some stretches before going to bed. Uncover the surprising benefits of exercises to wake you up in our past article.

Some potential benefits of incorporating a bed pilates challenge into your fitness routine include (2):

• Improved core strength and stability
• Increased overall muscular endurance
• Enhanced balance and coordination
• Better posture and alignment
• Decreased risk of injury during other physical activities
• Improved sleep quality due to relaxation and stretching exercises
• Time efficiency – no need for additional equipment or travel to a gym

Furthermore, incorporating Pilates into your daily routine has been shown to have numerous mental health benefits. These include reducing stress and anxiety, improving mood and self-esteem, and increasing mindfulness and body awareness (3).

Will Bed Pilates Tone and Flatten the Stomach?

Bed Pilates will do little in the way of flattening your stomach on its own. While it may help strengthen your abdominal muscles (4), spot reduction of fat in a specific area isn’t possible. The best way to achieve a toned and flat stomach is through a combination of a healthy diet, regular cardio exercise, and targeted strength training exercises that engage all the core muscles.

Read more: Is Combining Yoga and Wall Pilates Ideal for an At-Home Workout?

How to Lose Belly Fat in Bed

Getting enough quality sleep is the best way to use your bed as part of a weight loss plan. The link between sleep and weight has been well-established by scientific research (5) The quality of your sleep impacts hormones that regulate appetite, metabolism, and energy levels (6).

One study found that getting enough sleep can help you lose visceral fat – the deep belly fat that is linked to heart disease and other health conditions (7).

The National Sleep Foundation recommends adults aged 18-64 get 7-9 hours of sleep each night (8). This is a general guideline as individual needs may vary. Some people may feel more rested with less than the recommended amount, while others may need more.

Taking the bed Pilates challenge can motivate you to stick with a consistent bedtime routine and help improve the quality of your sleep. Pilates exercises can also help reduce stress and promote relaxation, which are important factors for getting a good night’s rest. If you’re curious about somatic exercises in bed, check out our earlier article

Frequently Asked Questions

• What if I do Pilates every day?

Doing Pilates every day can be beneficial, as it improves core strength, flexibility, and posture. However, it’s important to alternate between more challenging days and lighter, restorative sessions to allow your muscles to recover and prevent overuse injuries.

• Can Pilates reduce cellulite?

While Pilates doesn’t directly target cellulite, it can improve muscle tone, circulation, and skin elasticity, which may reduce its appearance over time. Combined with a healthy diet and regular movement, it can complement your overall fitness strategy.

• Is 30 minutes of Pilates a day enough?

30 minutes of Pilates daily is enough to see improvements in strength, flexibility, and overall fitness. Consistency is key, and even shorter sessions can be effective if they’re done with proper form and focus.

• Is Pilates at night effective?

Yes, Pilates at night can be effective and may even promote relaxation and better sleep. Gentle stretching and mindful breathing can help reduce tension and calm your nervous system, which makes it a great option for winding down before bed.

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The Bottom Line

A bed Pilates challenge is an excellent way to strengthen your core, enhance flexibility, and promote relaxation from the comfort of your bed. With beginner-friendly exercises and mindful movement, this challenge can fit seamlessly into your routine, offering physical and mental health benefits. After the challenge, it’s important to continue incorporating Pilates into your daily life in order to maintain these benefits and improve overall wellness.