To gently flatten your midsection, try these trainer-designed bed moves after 60 today.
Reality check: After 60 you don’t need to do endless crunches to flatten your midsection. You need to train smarter, not harder. This is because classic ab workouts often focus on repetitive spinal flexion movements, which National Institutes of Health Say, there may be pressure on your neck and lower back. Also, age-related muscle loss (a condition called sarcopenia) slows down your metabolic rate, making it harder to keep your waist slim.
fortunately, bed based exercise Than ab workout after 60 can help you shrink that stubborn midsection faster. Exercising on a supported surface helps reduce joint stress, eliminate pressure on your wrists and shoulders, and make it easier to stick to your workout routine.
Research published in Endocrinology and Metabolism Found that maintaining and rebuilding muscle as we age is one of the most effective ways to support metabolic health. During this time, further studies Show that exercises that target deep ab muscle activation (like your transverse abdominals) are more protective for your spine than traditional sit-ups or crunches.
according to James Brady, CPTa certified personal trainer origamishrink a stubborn middle part After 60 depends on simultaneously activating the deep abdominal muscles and large posterior chain muscles. “When these systems work in sync, the waist line appears flatter, not because of spot loss, but because the abdominal wall becomes stronger and more supportive,” he says.
The following five bed exercises designed by Brady are applicable for any fitness level after 60. So if you’re ready to ditch the belly fat, keep reading.
(And when you’re done, don’t miss these 4 bed exercises that tighten arms faster than weight training after 60.)
glute bridges
Glute bridge is one of the most underrated exercises to shrink that stubborn midsection, especially after 60. As you age, muscle loss slows your metabolism, and activating your glutes helps counteract that decline since they are one of the largest muscle groups in the body. When you lift your hips, you also engage your deep core to help stabilize your pelvis and spine.
how to do it:
- Lie on your back with your knees bent and your feet flat on the bed.
- Stand with your feet hip-width apart and your heels below your knees.
- Gently flex your abdominal muscles.
- Press into your heels firmly and lift your hips toward the ceiling.
- Squeeze your glutes overhead for one to two seconds.
- Slowly lower your hips with control (avoid arching your back).
- Do two to three sets of 10 to 15 reps. Rest 45 to 60 seconds between sets.
heel slip
Heel slides may seem simple, but they’re fantastic for activating the transverse abdominis, which is the deep “corset” muscle that tightens your waist. Unlike crunches, this movement builds core strength without putting strain on your neck or lower back.
how to do it:
- Lie straight on your back with both legs extended.
- Gently press your lower back into the mattress.
- Engage your core as if pulling your navel inward.
- Slowly slide one heel toward your hips.
- Keep your pelvis stable throughout.
- Slide the heels back to the starting position.
- Complete two to three sets of 10 to 12 reps per side, resting 30 to 45 seconds between sets.
seated knee tucks
Sitting kneeling in front. This movement will challenge your balance and lower abdominal muscles, making it a particularly effective exercise for people over 60 who struggle to engage the lower part of their core.
how to do it:
- Sit straight near the edge of the bed.
- Lightly place your hands at your sides for balance.
- Keep your chest high and shoulders relaxed.
- Lean back slightly while keeping your spine straight.
- Pull both knees towards your chest.
- Hold for one to two seconds at the top.
- Slowly lower your legs back down (avoid falling off your torso).
- Aim for two to three sets of 8 to 12 controlled reps. Rest 30 to 45 seconds between sets.
controlled leg raise
Controlled leg raises strengthen your lower core muscles without relying on the momentum generated by swinging your legs from a hanging position. The key here is to focus on the slow deceleration phase, which increases the time under tension.
how to do it:
- Lie straight on your back with your legs extended.
- Place your hands under your hips if support is needed.
- Engage your core and press your lower back into the bed.
- Slowly raise both legs to a comfortable height.
- Hold for one to two seconds at the top.
- Lower your legs slowly over three to four seconds.
- Stop if your lower back bends too much.
- Complete two to three sets of 8 to 12 reps, resting 45 to 60 seconds between sets.
Modified Bed Plank Hold
A variation on the classic plank exercise can help you build core strength like no other. Using the bed for arm support helps reduce wrist and shoulder stress, as well as challenges your entire core. Planks also train your body to resist extension, which helps strengthen your abdominal wall and build a stronger waist.
how to do it:
- Step your legs back until your body forms a straight line.
- Align your shoulders directly above your elbows.
- Brace your core and squeeze your glutes (avoid sagging or arching your lower back.)
- Breathe continuously through your nose.
- Hold for 20 to 40 seconds for two to three sets. Rest 45 to 60 seconds between holds.
Adam Meyer, RHN
Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete. Read more about Adam
