5 daily bed exercises that will restore core strength faster than a plank, even after 55

Our trainer shows you 5 daily movements to rebuild core strength from bed.

When it comes to the best exercises to strengthen your core, planks rank almost at the top of the list. But while planks are a surefire way to strengthen your core, they’re not always the most accessible or comfortable option for adults over 55, especially if you’re dealing with shoulder issues, wrist tension, or lower back pain.

Research has shown that in-bed exercise is effective for older adults because it allows them to move through a controlled range of motion while reducing pressure on their joints. For anyone seriously starting their fitness journey or looking to rebuild core strength, these exercises are an accessible and safe starting point.

We heard the following James Bickerstaff, CPTThe OriGym personal trainer shares simple daily bed exercises designed to restore core strength without the strain associated with traditional ab training or planks.

“These exercises strengthen the muscles that stabilize your spine and pelvis,” says Bickerstaff. “This type of stability is essential for posture, balance, and daily activities as we age.”

Read below for exercises and detailed instructions. Don’t miss these when you’re done 5 daily exercises to flatten your tummy bulge faster than your abs after 60.

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seated knee lift

A seated knee lift targets your lower abdominal muscles while improving your posture. This move requires you to lift your legs without leaning back, which keeps your core engaged throughout the entire exercise.

manner:

1. Sit tall in a sturdy chair and place your feet flat on the floor.
2. Hold the sides of the chair for balance.
3. Tighten your abdominal muscles and strengthen your core.
4. Slowly lift one knee towards your chest.
5. Keep your upper body upright without leaning back.
6. Pause for 1-2 seconds at the beginning of the movement.
7. Slowly and with control, lower your feet back to the floor.
8. Repeat with the opposite leg.
9. Perform 2-3 sets of 10-12 repetitions per leg, resting 30-45 seconds between sets.

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groot bridge

Although glute bridges are often associated with hip strength, they are great for increasing core stability. “This exercise strengthens the gluteal, lower back, and deep core muscles that stabilize the pelvis,” says Bickerstaff.

manner:

1. Lie on your back with your knees bent and your feet flat on the floor or bed.
2. Place your arms at your sides with your palms facing down.
3. Tighten your core and press your heels into the ground.
4. Lift your hips until your body is in a straight line.
5. Squeeze your glutes at the top of the movement and hold for 1-2 seconds.
6. Lower your hips slowly and with control.
7. Do 2-3 sets of 10-12 reps. Rest 30-45 seconds between sets.

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standing march

Don’t be fooled by the simplicity of this movement. The trick here is to maintain a stable core brace throughout the exercise. “Simple standing marches can be a powerful core workout if you focus on tightening your abs and controlling your movements,” Bickerstaff explains.

manner:

1. Stand tall with your feet hip-width apart.
2. Tighten your core until you feel like coughing.
3. Keep your posture correct and your shoulders relaxed.
4. Slowly raise one knee to hip height.
5. Pause for 1-2 seconds, keeping your abdominal muscles flexed.
6. Slowly lower your legs back to the floor.
7. Repeat this movement with the opposite leg.
8. Continue alternating your legs in a marching motion.
9. Perform 2-3 sets of marches totaling 12-16 rows, resting 30-45 seconds between sets.

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bird dog

This classic exercise forces your core to stabilize your spine while moving your limbs. This is an important pattern for everyday activities such as walking, reaching, and lifting. “Bird Dog trains your core to stabilize your spine during movement, which is exactly how your body uses core strength in everyday life,” says Bickerstaff.

manner:

1. Get on all fours and place your hands under your shoulders.
2. Place your knees directly below your hips.
3. Bend your core and keep your back neutral.
4. Extend your right arm in front of you and your left leg back.
5. Keep your hips level and avoid arching your lower back.
6. Hold for 1-2 seconds at the end of the movement.
7. Return to starting position with control.
8. Repeat with the opposite arm and leg.
9. Perform 2-3 sets of 8-12 repetitions per side. Rest 30-45 seconds between sets.

Related: 5 chair exercises that will build core strength faster than a plank, even after 606254a4d1642c605c54bf1cab17d50f1e

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dead insect

Dead bugs are widely used in physical therapy programs to strengthen deep muscles while protecting the lower back. “Dead bugs strengthen the transverse abdominis muscles, which are key to posture and back support,” says Bickerstaff.

manner:

1. Lie on your back and extend your arms toward the ceiling.
2. Bend your knees at a 90-degree angle above your hips.
3. Press your lower back lightly into the floor or bed.
4. Slowly lower your right arm and left leg toward the floor.
5. Keep your core tight and your lower back stable.
6. Return arms and legs to starting position.
7. Repeat the same movement with the opposite arm and leg.
8. Perform 2-3 sets of 8-10 controlled repetitions per side, resting 30-45 seconds between sets.