Sleep Tight, Tone Right: 3 Quick Ab Workouts Before Bed

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Hey there, fellow ab enthusiasts! Do you ever find yourself lying in bed, scrolling through social media, feeling guilty for not working out? Well, not anymore!

I’ve got three ab workouts that you can do before bed to help you get that six-pack you’ve always wanted. But wait, before we begin, let’s get one thing straight – you need to promise not to go too hard, or you might end up tossing and turning all night long. 

Now that we’ve got that out of the way, let’s get started!

What are some effective ab workouts to do before bed?

There are a lot of different ab workouts to do before bed, including leg raises, Russian twists, scissor kicks, plank, and bicycle crunches. You can do a 3, 5, or 10-minute regimen to maximize effectiveness before you go to sleep, but do just what is necessary, or you won’t be able to fall asleep.

Key Takeaways

  • Doing ab workouts before bed can be a great way to tone your abs and improve your overall health and fitness.
  • Before bed, you can choose between a 3-minute, 5-minute, and 10-minute ab routine, with each one progressively more challenging.
  • Proper form, stretching, hydration, and sleep hygiene are all important considerations when doing ab workouts before bed.

3-minute ab workout before bed

Are you short on time? No worries, this one’s for you. 

First, lie on your back, raise your legs to a 90-degree angle and lower them back down to the ground slowly. That’s the leg raise. 

Next up, sit up and twist to the left and right with a weight in your hand or without. That’s the Russian twist. 

Finally, lie on your back with your feet in the air and scissor your legs up and down. 

Do each of these for 30 seconds, then repeat for 3 minutes. Easy peasy!

Ab ExerciseDuration (seconds)
Leg Raises30-sec
Russian Twists30-sec
Scissor Kicks30-sec

Total duration: 3 minutes (Repeat the exercises for 3 minutes total)

5-minute ab workout before bed

Have a little more time to spare? Great! Let’s level up. You’ll start with the same three exercises as before: leg raises, Russian twists, and scissor kicks. 

This time, add a minute-long plank to the mix. Do each exercise for 30 seconds, then move on to the next one without rest. 

Repeat the whole set twice. Pro tip: Don’t forget to breathe!

Ab ExerciseDuration (seconds)
Leg Raises30-sec
Russian Twists30-sec
Scissor Kicks30-sec

Total duration: 5 minutes. 2 rounds. No rest.

10-minute ab workout before bed

Are you feeling extra motivated tonight? Excellent! It’s time for the grand finale. This workout is a bit more intense, but it’s totally worth it. 

You’ll start with the same exercises as before – leg raises, Russian twists, scissor kicks, and planks. Then, you’ll add bicycle crunches, which are just like a regular crunch but with a cycling motion. 

Do each exercise for 60 seconds, then repeat the whole set twice. If you need a breather, take a 30-second rest between rounds.

Ab ExerciseDuration (seconds)
Leg Raises60-sec
Russian Twists60-sec
Scissor Kicks60-sec
Bicycle Crunches60-sec

Total duration: 10 minutes. 2 rounds. Rest for 30 seconds after round 1 if needed

Pros and Cons of Doing Ab Workouts Before Going To Bed

Now, let’s dive into the pros and cons of doing ab workouts before bed in a bit more detail.

Starting with the benefits, doing ab workouts before bed can be a great way to burn off some extra energy, clear your mind, and tire your body out so that you can fall asleep more easily. 

It’s a great way to get some exercise. Even if you don’t have time during the day, it can help you feel more productive and accomplished before hitting the hay. Plus, if you stick with it, you’ll start to see some serious toning in your abs over time, which can be a great confidence booster.

On the other hand, there are some potential drawbacks to consider when doing ab workouts before bed. For one thing, if you push yourself too hard, you might end up feeling sore or stiff the next day, which can make it hard to get motivated to do another workout. 

Additionally, if you go too hard, you might end up with an elevated heart rate, which can make it harder to fall asleep or stay asleep through the night. Plus, if you’re not careful, you could end up with an injury that could take you out of commission for a while.

So, what’s the verdict? Should you do ab workouts before bed or stick to other times of the day? It really depends on your personal preferences and goals. If you find that doing ab workouts before bed helps you feel more relaxed and prepared for sleep, and you can do them without pushing yourself too hard, then go for it! 

Just make sure to stretch afterward and keep hydrated to avoid soreness and stiffness. But if you find that it’s causing you more stress or making it harder to fall asleep, then it might be worth exploring other exercise options during the day. 

Ultimately, the best workout is the one that you’ll stick to consistently and that feels good for your body.

How to Perform Each Exercise in 2 Steps

Leg Raises

Step 1: Lie down and ensure your lower back stays on the ground. 

Step 2: Slowly lift your legs up until they are perpendicular to the floor, then slowly lower them back down.

Russian Twists

Step 1: Sit down with your knees bent and your feet on the ground

Step 2: Hold a weight or medicine ball in front of you, then twist your torso to the left and tap the weight on the ground, then twist to the right and tap it on the ground.

Scissor Kicks

Step 1: Lie on your back and keep your lower back on the ground. 

Step 2: Lift your legs a few inches off the ground and start alternating scissor-like kicks.


Step 1: Get into a push-up position with your arms straight and hands directly below your shoulders. 

Step 2: Engage your core and hold your body in a straight line for as long as you can.

Bicycle Crunches

Step 1: Lie down and bring your hands behind your head

Step 2: Lift your shoulders off the ground and bring your left elbow to your right knee, then switch sides and repeat.

Benefits of Each Exercise

Let’s talk about the benefits of these exercises. What’s the point, right?

Leg raises are great for working your lower abs, which we all know can be a tricky area to tone. Russian twists are awesome for targeting your obliques, which can help create those elusive “V lines.” Scissor kicks may look easy, but they’re actually a killer way to work your lower abs and hip flexors. 

Planks are fantastic for strengthening your entire core and improving your posture. And finally, bicycle crunches are a great all-around exercise that work your abs, obliques, and hip flexors all at once. 

So get ready to wake up with a stronger, toned tummy and the confidence of a fitness guru. Or at the very least, you can impress your cat with your newfound ab strength.

It’s important to keep in mind…

As you prepare to crush those ab workouts before bed, there are a few important things to keep in mind. 

First, don’t forget about the importance of proper form! 

We don’t want any injuries to derail your ab-toning mission, so make sure you’re executing those exercises properly. Take your time and focus on engaging your core.

Now, let’s talk about stretching. 

We know it’s not the most exciting part of the workout, but trust us, it’s worth it. Stretching after your ab workout can help reduce muscle soreness and get you ready for a cozy night’s sleep. 

Take a few minutes to stretch out your abs, back, and hips. You’ll feel better in the long run, and your muscles will thank you.

Hydration is also key.

Make sure you’re sipping on some water before and after your workout to keep your muscles happy and healthy. Staying hydrated is especially important if you’re working out before bed, as it can support muscle recovery and overall health. So, grab that water bottle and get sipping!

And finally, let’s not forget about sleep hygiene. 

If you’re going to bed after your workout, it’s important to create a relaxing environment for yourself. Maybe it’s time to ditch the phone, turn off the TV, and wind down with a good book. 

Basically,just remember to take a few minutes to create your own bedtime routine with stretching, hydration, and relaxation to give your body the quality rest it deserves.


Alright, we’ve covered a lot of ground, from the benefits of doing ab workouts before bed to the specific exercises you can do to tone your midsection.

Whether you choose to do the 3, 5, or 10-minute ab workout before bed, just remember not to go too hard or you might end up tossing and turning all night. And don’t forget to stretch and hydrate properly after the workout to avoid feeling like a sack of potatoes in the morning.

Overall, ab workouts before bed can be a great way to sneak in some extra exercise and give your core a little extra attention. Just be sure to maintain proper form, stay hydrated, and keep up with good sleep hygiene for optimal results. 

So go ahead, give it a try, and sleep tight while you tone right!

Hayden Wilde

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