Five Bed Exercises to Effectively Reduce Waist Overhang Without Equipment

Transform your waistline using nothing more than your body weight.

As we age, that stubborn belly fat that spills over your pants can become more prevalent. This is often due to a combination of increased muscle loss, a slower metabolism, and changes in hormones. While squats are well-known for burning calories and building muscle, we suggest trying five bed exercises that might be even more effective in reducing excess belly fat after 60.

“For those over 60, especially individuals dealing with mobility and joint concerns, bed exercises offer a great opportunity for exploration,” says Marshall Weber, the Founder of Functional Idaho. “You can eliminate the fear of falling or overstraining your body.”

Moreover, the supportive nature of a mattress allows for enhanced core engagement without putting pressure on your spine.

In addition, the supportive surface a mattress provides allows for better deep core engagement without compressing your spine.

“When discomfort is removed, muscles activate more effectively and people actually do the work. Gentle, controlled movements help retrain posture and pelvic alignment, which strongly influence waist overhang,” says Karen Ann Canham, CEO and founder of Karen Ann Wellness.

Knee Marches

“This exercise is going to activate your core and allow the spine to be completely neutral,” Weber tells us.

1. Lie flat on your back with your knees bent, feet flat on the mattress, and arms at your sides, palms facing down.
2. Slowly lift one knee up at a time while bracing the core.
3. Perform 3 sets of 10 reps.

Heel Slides

“This one is great for general abdominal control. You are going to try sliding one heel away from your body, then back in. If you have a relatively weaker core you may only be able to do a few of these,” Weber says.

1. Start by lying flat on your back with your legs on the mattress.
2. Place your arms at your sides and gently press your lower back into the mattress.
3. Slide one heel back toward your hips before lengthening it back out.
4. Perform 3 sets of 8 to 10 reps.

Side-Lying Knee Lifts

This exercise is much like knee marches, but you’ll be lying on your side, gently lifting the top knee while keeping your hips stacked.

1. Lie on your side with your body straight from your head to your feet. Stack your legs.
2. Slightly bend your knees while keeping them stacked.
3. Support your head with your bottom arm.
4. Brace your core.
5. Lift your top knee.
6. Hold for a moment before returning to the start position.
7. Perform 3 sets of 10 reps on each side.

Glute Bridges

A glute bridge with your feet flat on the mattress engages the glutes, hips, and hamstrings.

1. Lie flat on your back with bent knees and feet hip-width apart on the floor, arms at your sides with palms pressing into the ground.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for a moment.
4. Lower your hips back to the start position.
5. Perform 2 to 3 sets of 8 to 12 reps.

Bent-Knee Windshield Wipers

1. Lie flat on your back with your arms stretched out to the sides to form a “T,” palms facing down.
2. Lift your knees so your hips and knees are bent to 90 degrees.
3. Press your lower back into the mattress and activate the core.
4. Slowly lower your knees to the left, making sure your shoulders stay pressed into the mattress.
5. Hold for a moment on the left side before returning to the center.
6. Slowly lower your knees to the right.
7. Perform 2 sets of 10 reps on each side.