Transform Your Belly: 5 Bed Exercises to Flatten Your Overhang Faster Than Crunches After 55

Looking to shed that stubborn belly fat? You might be surprised to learn that bed-based exercises can be remarkably effective in targeting this tricky area.

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Few things are more aggravating than a belly overhang when trying to button up your favorite jeans. This unwelcome abdominal fat tends to sneak up on you, especially when regular exercise falls by the wayside as the years pass. Hormonal fluctuations and changes in body composition amplify this issue. For those looking to transform their fitness routine and reclaim their waistlines, we sought insights from Denise Chakoian, a seasoned fitness trainer and the owner of Core Cycle and Fitness LaGree in Rhode Island. With over 16 years of experience coaching individuals across various ages and fitness levels, she shares five bed exercises that promise to help.

These types of exercises not only engage the core effectively but also provide a unique workout environment that differs from the standard gym setting.

Denise explains, “When lying down, your spine isn’t compressed as it would be when standing or sitting, allowing the deep core muscles to engage without the usual tension. The mattress’s softness forces your body to stabilize more, which paradoxically prompts the right muscles to fire up. Because there’s no impact and you’re not supporting your body weight, your joints are spared from stress and load.”

This scenario prompts the activation of muscles responsible for spinal stability, rather than the larger “surface muscles” that tend to dominate during more intense workouts. Such surface muscles, specifically targeted by crunches and similar exercises, do little to address belly fat.

Below, Chakoian walks us through five bed exercises to add to your routine.

Dead Bug

1. Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
2. Press your back into the mattress and engage your core.
3. Lower one arm and the opposite leg, counting to 3 seconds.
4. Return to the start position.
5. Repeat on the other side and continue to alternate.
6. Perform 3 sets of 8 slow and controlled reps.

Pelvic Tilt

1. Begin by lying flat on your back with your knees bent and feet flat on the mattress.
2. Activate your core and rotate your hips by driving your belly in toward your spine.
3. Hold for 10 seconds.
4. Slowly release.
5. Perform 3 sets of 15 reps.

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Supine Leg Slides

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 10 reps on each leg.

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Glute Bridges

1. Begin by lying flat on your back with bent knees and feet hip-width apart on the mattress, arms at your sides with palms pressing into the surface.
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 3 sets of 12 reps.

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Heel Taps

1. Begin by lying flat on your back.
2. Bring your legs to tabletop and brace your core.
3. Slowly tap one heel to the mattress.
4. Keep your ribs and pelvis stable.
5. Repeat on the other side, continuing to alternate.
6. Perform 3 sets of 15 reps on each side.