Is neck pain from doing crunches bothering you? Here’s a trainer’s advice on four bed-based exercises to target the lower belly after 60.
>
After reaching the age of 60, the lower belly often becomes one of the most challenging areas to tone. This can be attributed to natural muscle decline, less activity, and prolonged periods of sitting—factors that make retaining a firm midsection difficult, even for regular exercisers. In my experience as a trainer, I’ve noticed many older adults still rely on endless crunches in an attempt to flatten their stomachs. Unfortunately, crunches can repeatedly stress the neck and lower back while doing little to engage the deep muscles necessary for a strong and supportive core.
Achieving a flatter-looking midsection is more about building stability than performing countless repetitions. The deep abdominal muscles, alongside the hips and pelvic stabilizers, work in harmony to support the spine, enhance posture, and create a more streamlined waistline. For this reason, I often suggest exercises performed on a bed—where the softer surface promotes slower movements and heightened muscle engagement. The aim isn’t to work harder but to work smarter.
Over the years, I’ve assisted countless adults over 60 in rebuilding core strength without exacerbating back pain or sore joints. The following four bed exercises are designed to activate the muscles that support the entire midsection, all while being gentle enough for various fitness levels. Incorporate them into your morning or bedtime routine, and you’ll build core strength that translates into improved posture and enhanced confidence while walking.
Bent-Knee Marches
Whenever someone wants to strengthen the lower abdominals without straining the neck or back, bent-knee marches become one of my first recommendations. This movement teaches the deep core muscles to stabilize the pelvis while one leg moves at a time, closely resembling the way your core works during walking. Clients often feel the lower abdominals engage within the first few repetitions because the exercise emphasizes control instead of momentum. I appreciate its simplicity because nearly anyone can perform it safely while still receiving an excellent core workout.
How to Do It
- Lie on your back with your knees bent.
- Keep your feet flat on the bed.
- Tighten your core.
- Lift one knee toward your chest.
- Lower slowly and alternate sides.
- Perform 10 to 12 repetitions per leg.
Heel Slides
Heel slides strengthen the lower abdominals while improving coordination between the core and hips. I frequently use this exercise with clients rebuilding strength because the movement remains gentle while demanding continuous abdominal engagement. Sliding one leg away from the body without allowing the lower back to arch teaches the core to stabilize the spine during movement. Many clients notice improvements in posture and lower-back comfort after making heel slides part of their daily routine. Small, precise movements often build stronger cores than larger, faster ones.
How to Do It
- Lie on your back with your knees bent.
- Tighten your abdominal muscles.
- Slowly slide one heel forward.
- Extend the leg comfortably.
- Return to the starting position.
- Alternate sides for 10 repetitions each.
Glute Bridge with Core Brace
Although most people think of glute bridges as a hip exercise, they’re also one of my favorite ways to strengthen the entire core. Before lifting the hips, the abdominal muscles must stabilize the spine, allowing the glutes to generate the movement instead of the lower back. I often tell clients that stronger hips and stronger abs work together to create a firmer-looking midsection. This exercise also improves posture, making the stomach appear flatter during everyday activities. Better alignment often changes your appearance as much as stronger muscles do.
How to Do It
- Lie on your back with your knees bent.
- Tighten your core before moving.
- Press through your heels.
- Lift your hips until your body forms a straight line.
- Lower slowly.
- Complete 12 to 15 repetitions.
Dead Bug
I like finishing with one of the best exercises available for building deep abdominal strength. The dead bug teaches your core to resist movement while your arms and legs work independently, closely matching how the body functions throughout the day. Unlike crunches, the exercise strengthens the entire midsection without repeatedly bending the spine. Clients often tell me they feel muscles working that they never noticed during traditional abdominal exercises. It’s an excellent reminder that the strongest cores develop through stability and control rather than endless repetitions.
How to Do It
- Lie on your back.
- Raise your arms toward the ceiling.
- Lift your knees to 90 degrees.
- Slowly extend one arm and the opposite leg.
- Return with control.
- Alternate sides for 10 repetitions each.