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When it comes to the best core strengthening exercises, planks rank near the top of the list. But while planks are a solid way to build core strength, they're not always the most accessible or comfortable option for adults over 55, especially if you're dealing with shoulder issues, wrist strain, or lower back pain.
Studies suggest that doing bed-based exercises can be helpful for older adults since these movements reduce pressure on your joints while allowing your body to move through controlled ranges of motion. For those kickstarting their fitness journey or looking to rebuild their core strength, these exercises can provide an accessible and safe starting point. Below, we spoke with James Bickerstaff, CPT, a personal trainer at OriGym, who shares simple daily bed exercises designed to help restore core strength without the strain associated with traditional ab workouts and planks. 'These exercises strengthen the muscles that stabilize your spine and pelvis,' says Bickerstaff. 'That type of stability is essential for posture, balance, and everyday movement as we age.' Read on for the exercises and detailed instructions. And when you're finished, don't miss these 5 Daily Exercises That Flatten Belly Overhang Faster Than Crunches After 60.Seated knee lifts target your lower abs while improving your posture. Because the movement requires lifting your leg without leaning back, it encourages your core to stay engaged throughout the entire exercise. Hold the sides of the chair for balance. Keep your torso upright without leaning backward. Slowly lower your foot back to the floor with control. Perform 2 to 3 sets of 10 to 12 reps per leg, resting for 30 to 45 seconds between sets.Although glute bridges are often associated with hip strength, they're stellar for boosting core stability. 'This exercise strengthens the glutes, lower back, and deep core muscles that stabilize your pelvis,' says Bickerstaff. Place your arms alongside your body with your palms facing down. Lift your hips up until your body forms a straight line. Slowly lower your hips back down with control.RELATED: If You Can Hold a Wall Sit This Long After 60, Your Leg Strength Is Top-TierDon't let this move's simplicity deceive you. The trick here maintaining a steady core brace throughout the exercise. 'A simple standing march can become a powerful core exercise when you focus on bracing the abdominal muscles and controlling the movement,' Bickerstaff explains. Brace your core as if you're about to cough. Pause for one to two seconds while keeping your abs flexed. Continue alternating legs in a marching motion.This classic exercise forces your core to stabilize your spine while your limbs move, which is a crucial pattern for daily activities like walking, reaching, and lifting objects. 'Bird dogs train the core to stabilize the spine during movement, which is exactly how the body uses core strength in everyday life,' says Bickerstaff. Place your knees directly under your hips. Extend your right arm forward while extending your left leg behind you. Hold for one to two seconds at the end of the movement. Perform 2 to 3 sets of 8 to 12 reps per side. Rest for 30 to 45 seconds between sets.Dead bugs are widely used in physical therapy programs because they strengthen your deep core muscles while protecting your lower back. 'Dead bugs strengthen the transverse abdominis, which is key for posture and back support,' says Bickerstaff. Bend your knees so they form a 90-degree angle above your hips. Slowly lower your right arm and left leg toward the floor. Return your arm and leg to the starting position. Perform 2 to 3 sets of 8 to 10 controlled reps per side, resting for 30 to 45 seconds between sets.
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