Strengthen Your Core in Bed: Tips & Exercises for Moms on Bedrest

Being on bedrest when you’re expecting a baby or recovering from an injury or surgery can be tough on your mental health, heart health, bone density, and fitness. Not only are you dealing with the physical and emotional changes of whatever situation you’re in, but you also have to find ways to avoid joint stiffness, muscle wasting, anxiety, depression, bone loss, lower stamina, and less bladder control – all things that are common results of being on bedrest – all while confined to your bed! Fortunately, there are plenty of ways to safely exercise that can help strengthen your core without getting out of bed.

Here on Fit2B we have lots of tips and exercises for expectant moms, recovering athletes and anyone who needs to stay in their beds for a while, and we’ve linked to our best ones below!

Bedrest doesn’t mean no moving

You may feel like you can’t do much to stay healthy, but there are actually ways for moms-to-be on bedrest and people who are couch-bound by injuries or surgery to exercise safely in their beds. Unless you’re completely immobile and dependent on others, you’ll still be moving your body around in bed to get comfortable as well as transferring in and out of bed to use the toilet or change your clothes. You’ll be sitting up to eat food, too! All of those motions actually require you to maintain your strength to be able to do those things!

This article is actually a pathway of all the Fit2B exercise videos that people can perform on their couches or in the comfort of their own beds. It will also discuss the importance of consulting with your doctor before attempting any exercises while on bedrest or in recovery.

Level One: Connection & Meditation

If you find yourself having to rest a lot for the foreseeable future – whether that’s due to recent surgery or an unexpected complication from pregnancy – it doesn’t mean your mind and core have to suffer. Even when lying still in bed, there are mental connection exercises you can do which will keep your core strong and make sure whatever condition is keeping you down does not weaken other areas of your body!  Here are our easiest, most calm routines with very little movement. 

Bedtime Relaxation Bedtime Meditation Walking Visualization Face Exercises

Level Two: Partners In Movement

When we utilize props or another person to help us facilitate positions and movement, we gain access to different ranges of motion. This grouping of videos on Fit2B features very low key stretching motions that depend upon partnerships with people and pillows and other readily available props. There’s even one to do in your bathtub!

Partner Stretches Restorative Pose Series Basic Breath Work Bathtub Routine

Level Three: Gentle Exercises In Bed

If you’re cleared for doing direct but gentle exercises and stretches for your upper body, you’ll enjoy these videos that you can do while laying down or sitting on your bed. These are different from our “Sit and Get Fit” pathway where you may find even more routines you can use in seated positions on the edge of your bed if you’re cleared for that.

5-Minute Resting Routine 5-Minute Cozy Bedtime Moves 5-Minute Morning Moves Neck Routine Baby Feeding Routine Azure Awakening

Level Four: Light Loads

What if you’re cleared for some light lifting or super short, seated cardio? But your doctor wants you to limit it and do it while you’re reclining or seated… Well, believe it or not, here on Fit2B we have some routines for that situation as well.

Note: The Pelvic Rest Exercises video is FREE and open to sample!

Pelvic Rest Exercises Lazy Weights Chair Cardio All chair workouts

What I must say about medical clearance:

It is important to take precautions when exercising while on bedrest to ensure that you do not over-exert yourself and sustain any further damage or harm. Before engaging in any form of physical activity when you’re on bedrest, it is essential to consult a medical professional and receive approval from them. It is also recommended that you focus on light exercises that are easily modifiable such as stretching, deep breathing, and range-of-motion movements. These can help maintain your strength, flexibility, and endurance while on bedrest and prevent you from developing any further injury or discomfort. Moreover, it is advisable to perform the exercises slowly and mindfully so that your body does not become overworked or exhausted too quickly. Additionally, it is important to drink plenty of fluids before and after exercising to avoid dehydration and fatigue. Furthermore, take regular breaks during your workout sessions if needed. Finally, listen to your body carefully – if you feel any unusual pain or discomfort during exercise then stop immediately. Taking these precautions will help ensure a safe workout while on bedrest.

Let Fit2B help you while you rest and recover

With just a bit of extra effort and creativity, we know that even in times like these where mobility may be limited, staying fit doesn’t have to be impossible. With a basic membership to Fit2B you can:

• Take advantage of Fit2B’s range of workouts and exercises that are specifically tailored for moms on bed rest

• Use the videos linked above to exercise from the comfort of your own bed – no need to leave your room!

• Strengthen your core without needing any special equipment or a gym membership… okay maybe a few pillows 😉 but you’ve got those nearby, right?

• Restore balance in your core and entire body with proper, safe exercise moves, even when your mobility is limited.

• Maintain your core and pelvic floor strength with minimal effort by using gentle, easy-to-follow workout videos you can watch and do in bed.

Leave a comment

What are your thoughts on this? Have you done exercises while on bedrest before? What would you say to the mama on bedrest to encourage her? What do you wish you’d known about staying strong while on bedrest? Share your insights and questions below in the comment section!

We hope this article has inspired and empowered you to stay as active as you can {safely} while on bed rest and that these tips have given you the tools to do so. Remember, it’s important not to overwork yourself or put too much strain on your body. Even if all you can manage is a few simple stretches or core exercises each day, doing something is better than nothing! Always run new exercises by the doctor who is overseeing your bedrest and take care of yourself throughout this time. With just a bit of extra effort and creativity, we know that even in times like these where mobility may be limited, maintaining a baseline of fitness doesn’t have to be impossible.