Bed Pilates: Gentle Movement from the Comfort of Your Bed

Discover a soft and supportive way to move your body even on your toughest days.

Why Bed Pilates?

Bed Pilates was born from a need for comfort, accessibility, and gentle recovery. Following the overwhelming success of our Bed Pilates sessions for EDS UK, taught by Leanne and supported by Sport England, we wanted to share more about what this approach offers and how you can get started – no matter your ability or energy level.

This style of Pilates is perfect for:

Anyone who finds basic movement painful
People who find sitting up from lying down sickening
Those recovering from acute illness, injuries or set backs
People with chronic fatigue, pain, or limited mobility
Those who need to conserve energy just to get through the day

And yes, you can do it in your pyjamas. In fact, they are perfect as they are soft and stretchy!

A Bit of Pilates History

You might be surprised to learn that Pilates actually started in bed. Its founder, Joseph Pilates, developed his method during World War I to rehabilitate injured prisoners of war – using bed springs and any materials he could find. So really, Bed Pilates is a beautiful return to the roots of this healing movement practice.

The Benefits of Bed Pilates

Eases you gently into movement
Feels safe and supportive on your mattress
Perfect for those who find hard floors or yoga mats too uncomfortable
Helps reduce pain and stiffness
Builds strength gradually and mindfully
Connects you with others who are starting (or restarting) their movement journey

How to Prepare for Bed Pilates

To ensure a safe and effective session:

Move the duvet aside to create a slightly firmer surface, if needed
Prop yourself up with pillows or cushions – especially if lying flat is uncomfortable
Use squishmallows, pillows, or rolled towels to support joints or reduce pressure on hips and shoulders
Keep a phone nearby just in case you need assistance
If you’re adapting these for the floor, ensure your head isn’t near a door or let others know you're there

Bed Pilates – Exercises to get you started

Here are a few gentle moves to try at home:

1. Pelvic Tilts

A gentle way to mobilise your hips, pelvis, and lower back.

Lie on your back with knees bent

Inhale to prepare
Exhale to tilt your pelvis toward your nose, pressing your back into the bed
Inhale to tilt your pelvis the other way, gently arching your back

Leanne wearing a pink top and multicoloured leggings, lying on her back with knees bent doing pelvic tilts.

2. Pumping Blood

Great for when you first wake up or have been lying still for a while. It can also help your body adjust when changing positions.

Scrunch and then spread your toes slowly
Do the same with your fingers
Keep a gentle rhythm and breathe deeply

Leanne wearing a pink top and multicoloured leggings, lying on her back with legs long. Scrunching her hands and feet in turn and then un-scrunching them

3. Dying Bug

Improves coordination and core stability.

Lie on your back, knees bent, arms to the ceiling
Inhale
Exhale and extend your left leg and right arm away from your center
Inhale back to start, then switch sides
Keep your spine neutral and your pelvis steady

Leanne lying on her back wearing a pink top and multicoloured leggings doing the dying bug move. Extending the right arm and left leg away from the body. The right knee is bent with foot on the floor and left arm reaching up to the ceiling.

4. Single Leg Circle

Supports hip mobility and core control.

Use a belt or band under your bent knee
Keep shoulders relaxed and away from the ears
Gently circle your leg in one direction using the belt/band as support.
Circle in both directions
Repeat with the other leg
For a stretch variation, use the belt under both thighs and move both legs together

Leanne wearing a pink top and multicoloured leggings. Lying on her back holding a belt around behind the knee of the left leg and gently circling the leg.

5. Single Leg Stretch (Gentle Version)

Builds core strength at your own pace.

Hug one knee to your chest (use a belt or your PJ pants!)
Extend the other leg toward the ceiling (or diagonally if you fancy a challenge)
Focus on keeping your back still and breathing
Switch legs, keeping your spine neutral

Leanne wearing a pink top and multicoloured leggings. Holding her left knee into her chest with the hands whilst stretching the right leg up to the ceiling.

6. Side-Lying Leg Lifts (If you feel up to rolling over onto your side)

Tones the hips and outer thighs.

Roll onto your side, support your head with a pillow
Make sure your head is supported and parallel with the floor so your neck is in alignment
Gently lift the top knee up from the bottom one, then lower slowly with control
To progress: straighten both legs and lift the top leg with control

Leanne wearing a pink top and multicoloured leggings lying on her left side with legs stacked. Gently lifting the right leg up and down. Stanley her dog is lying in front of her watching carefully.

7. Side Stretches

Relieve tightness and improve mobility.

Lie down with your legs wide and arms in a T position
Reach one hand across your body to the other hand, allowing your shoulder and hip to lift but keeping the legs still
Want more? Sit up with legs in a V shape. Rest one hand on the bed and rainbow the other hand up and over
Breathe into your side, then exhale as you return to your starting position.
Swap sides.

Leanne wearing a pink top and multicoloured leggings. Lying on her back, legs in a v shape, left arm flat on the floor in a T-shape and right arm reaching across the body towards the palm of the left arm.

So, whether you're in bed recovering, resting, or simply taking it slow—there's a place for you here – let movement meet you where you are.

Ready to Try a Class?

Bed Pilates is now part of our regular Mobilates timetable, alongside our popular Seated Pilates, Seated Yoga, Love to Move and Qigong sessions.

Already a member?

Book your online Mobilates classes here.

New to Mobilates?

Then you can book your free online Mobilates trial here.

Learn More

Bed Exercises – Information and advice for patients – NHS

Other Blogs in this series:

Mobilates CIC provides online and in-person inclusive exercises classes for people in the UK. Classes centre around supporting people with mobility issues, chronic pain, disabilities and long-term health conditions.

www.mobilates.com