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Want to tighten your midsection but don't have the time? Well, we have good news for you. For most older adults, doing endless crunches and intense, time-consuming core workouts is unnecessary. Instead, if you're in your 60s or beyond, you can flatten your stomach while reducing strain on your lower back and spine.
That's where bed exercises come in. Below, we spoke with James Bickerstaff, CPT, a personal trainer at OriGym, who shares an ultra-efficient and effective bed routine designed specifically to help flatten belly overhang in under 10 minutes. 'These movements focus on improving abdominal control and stability rather than just working the surface muscles,' Bickerstaff explains. 'That's important because the deeper core muscles play a big role in supporting posture and helping reduce lower abdominal protrusion.' Studies show that activating your deep core muscles can help boost spinal stability and functional strength. Other research suggests that low-impact core training can help improve balance, posture, and mobility in older adults, all of which are factors that often decline with age. Read on for the workout routine and detailed exercise instructions. And next up, don't miss If You Can Do This Many Pushups After 65, Your Upper-Body Strength Is Stronger Than 90% of Peers. Pelvic tilts are often used in physical therapy because they activate your deep abdominal muscles while mobilizing your lower spine. 'This movement strengthens the deep core muscles and helps flatten the lower stomach by improving abdominal control and posture,' says Bickerstaff. Place your arms alongside your body and keep your head relaxed. Tilt your pelvis so your lower back presses into the mattress. Perform 2 to 3 sets of 12 to 15 reps, resting for 30 to 45 seconds between sets. Knee tucks target your lower abs while also helping improve hip mobility. Because the movement is slow and controlled, it strengthens your core without placing pressure on your neck or lower back. Lightly tighten your ab muscles. Keep your lower back relaxed against the mattress. Slowly return your leg to the starting position. Complete 2 to 3 sets of 10 to 12 reps per leg. Rest for 30 to 45 seconds between sets.Heel slides are a low-impact movement that can help enhance coordination between your core and hips. 'This low-impact movement helps strengthen the lower abdominal muscles while improving stability through the hips and pelvis,' says Bickerstaff. Keep your arms resting comfortably at your sides. Slowly slide one heel away from your body along the mattress. Keep your lower back stable against the bed throughout the movement. Repeat with the opposite leg.Bent-knee marches are designed to strengthen the muscles that stabilize your pelvis and spine during leg movement. 'Bent-knee marches stabilize your stomach and spine, helping to tighten and support your midsection over time,' Bickerstaff explains. Engage your abdominal muscles gently. Keep your pelvis in place and avoid rocking your hips. Repeat the movement with the opposite leg.RELATED: 5 Chair Exercises That Restore Walking Endurance Faster Than Treadmills After 65 Although glute bridges mostly target your hips and glutes, research shows they're also essential for core stability. 'Glute bridges are incredibly effective because they strengthen the hips and core together, which helps reduce pressure on the lower stomach,' says Bickerstaff. Place your arms comfortably at your sides. Lift your hips upward until your body forms a straight line from shoulders to knees. Slowly lower your hips back down to the mattress.
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