Safety & disclaimer

Check with your doctor first if

• ✦You're pregnant, or had a baby in the last few months — especially after a C-section or if you have diastasis recti (abdominal separation). Many crunch-style moves aren't suitable then.
• ✦You've had surgery recently, particularly abdominal, back or hip surgery.
• ✦You have a heart condition, high blood pressure that isn't controlled, or you've been told to limit exercise.
• ✦You have a back, neck, hip or knee problem that's being treated.

Stop straight away if you feel

• ✦Sharp or shooting pain anywhere — in particular the lower back or neck.
• ✦Dizziness, light-headedness, chest pain or tightness, or unusual breathlessness.
• ✦Pressure or bulging along the middle of the tummy during crunches.

Making it work on a mattress

• ✦A firmer mattress is easier on the lower back. On a very soft bed, keep leg-raise moves small, or bend your knees.
• ✦Keep your lower back gently pressed into the bed during leg work. If it arches, raise the legs higher or bend the knees.
• ✦Neck tired? Put your head down on the pillow and let the legs do the work.
• ✦After a big meal, skip face-down moves and deep crunches — the builder does this for you.
• ✦Breathe out on the effort. Never hold your breath.

About results

Video titles describe what a routine targets. Bed workouts strengthen and tone the muscles they work, but nobody can burn fat from one spot on demand: losing fat around the belly or thighs comes from overall activity, sleep and what you eat, over weeks. The 28-night calendar is built to make the activity part a habit. Individual results vary.

Disclaimer

The content on BedWorkouts.com and the Bed Workouts YouTube channel is for general information and exercise guidance only. It is not medical advice and is not a substitute for advice from a doctor or qualified health professional. You exercise at your own risk. By using the workouts you accept responsibility for your own safety and agree that BedWorkouts is not liable for any injury or loss that results.