Maintaining a robust and stable core is essential for the nuances of everyday movement.
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From walking to hefting grocery bags, or even just standing tall, our core is engaged without us even realizing it. This powerhouse of strength enables efficient power transfer between the upper and lower body, aids in balance, and supports spinal stability.
Many fitness enthusiasts turn to planks to enhance their core strength, as this exercise simultaneously works the shoulders, glutes, obliques, and deep core muscles. Yet, Andrew Menechian, Co-Founder and Head of Fitness at FitCommit, advocates for an innovative alternative: four simple exercises that can be done from the comfort of your bed, potentially accelerating core strength gains. Menechian, with over a decade’s experience in the fitness industry and a track record of mentoring more than 100 trainers, brings fresh insight through his work with The Fitness Playground and Clean Health Fitness Institute.
“I favor bed-based core workouts, especially for older adults, because they minimize the fear of injury and reduce joint stress,” said Menechian. “While a plank can be beneficial, issues with the wrists, shoulders, or lower back often arise first, which prevents the core from being fully engaged. By performing exercises on the bed, one can concentrate on bracing, breathing, and controlled leg movements without putting pressure on the wrists or asking the shoulders to bear weight. For individuals over 60, this shift can be the key difference between consistent exercise and abandoning the routine due to discomfort.”
This move may seem basic, but Menechian points out that many individuals need to re-learn control before adding any movement.
- Begin by lying flat on your back with bent knees.
- Exhale and lightly tighten your midsection as if you’re about to cough.
- Then, breathe without losing that tension.
Heel Taps
[embed]https://www.youtube.com/watch?v=Xxv-9mA3qLc[/embed]
- Begin by lying flat on your back on a workout mat.
- Bring your legs to tabletop and brace your core.
- Tap one heel to the mat.
- Keep your ribs and pelvis stable.
- Repeat on the other side, continuing to alternate.
Bent-Knee Fall-Outs
[embed]https://www.youtube.com/watch?v=NcZ-D5QkyXg[/embed]
“This trains the core to resist rotation, which matters for walking and getting in and out of bed or a car,” Menechian explains.
- Begin by lying flat on your back on a workout mat.
- Bend your knees and place your feet flat on the ground.
- Allow one knee to open slightly out to the side.
- Then, bring it back in.
- Repeat on the other side.
Glute Bridges With Pause
[embed]https://www.youtube.com/watch?v=Xp33YgPZgns[/embed]
“Bridges train the glutes and trunk together, which is often more useful than chasing [the] ab burn,” Menechian says.
- 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.
- Press through your heels to lift your hips until your body forms a straight line from head to heels.
- Squeeze your buttocks, holding at the top for 3 to 5 seconds.
- Lower your hips back to the start position.