Engaging in exercises from the comfort of your bed is a smart approach as you grow older.

Bed exercises offer a low-impact workout option that is gentle on the joints yet highly effective. Whether seated or lying down, these exercises can significantly enhance mobility, strength, flexibility, and circulation. A remarkable advantage of these workouts is their ability to target stubborn belly fat. Though visceral fat in this area is notoriously difficult to shed, the right routine can help conquer it.

As the years pass, having an exercise plan that is both convenient and home-friendly becomes increasingly important. In this regard, we consulted Felicia Hernandez, an NASM-certified personal trainer and community engagement lead at Eden Health Club. She recommends four bed exercises that are more effective at burning belly fat for individuals over 60 than a morning gym session.

“For those over 60, a morning workout at the gym may do more harm than good. Many seniors experience joint issues first thing in the morning, and getting up and down from the floor poses a challenge. Stiffness, balance issues, and prior injuries make traditional floor exercises impractical for older adults,” Hernandez explains. “That’s why bed exercises are superior. They cater to the needs of a body over 60, not one that’s 20 years old.”

“After 60, a morning gym session can be more harmful than good. I have seen people after 60 struggle with joints first thing in the morning … Getting up and down from the floor is a barrier to regular exercise. The stiffness, the reduced balance, and the previous injuries make the floor work impractical for the seniors,” Hernandez tells us. “That is why bed exercises work better. Four-bed exercises help a post-60 body, not a 20-year body.”

Supported Leg Lifts

“This method is the gold standard for lower-belly activation after 60. When you are lying down with support, the transverse abdominis engages while the hip flexors stay relaxed. On the floor, most people arch their backs. Pull with the hip flexors. That makes the belly pooch worse,” Hernandez tells us. “On the bed, the soft surface supports the back [and] forces the deep core to work against gravity. I have tried this [and have seen] lower-belly activation improve.”

1. Lie flat on your back, arms at your sides and legs straight.
2. Lift both legs off the floor, keeping them extended.
3. Lower without allowing your legs to touch the ground.
4. Perform 3 sets of 8 to 12 reps on each side.

Bed Pelvic Tilts with Reverse Crunches

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“The movement pulls the pelvis up, where belly fat stays after 60. The bed edge lets the hips drop a little [and] makes the tightening stronger. This movement does not have to fight gravity as floor exercises do,” Hernandez explains.

1. Lie flat on your back near the edge of your bed, hips close to the edge and legs bent to 90 degrees.
2. Slightly lift your feet off the bed’s surface.
3. Curl your pelvis toward your ribcage while lifting your hips up just a few inches.
4. Lower your hips with control.
5. Keep your ribcage pulled down and your neck relaxed.
6. Perform 3 sets of 10 to 15 reps.

Bed Dead Bugs

“The exercise is a choice for rotational core control after 60. On the bed, the surface gives feedback of the hard floor, so the exercise lets you keep good form longer,” Hernandez explains. “The dead bugs strengthen the core muscles that flatten the stomach and stabilize the spine without stressing the joints. The alternating arm and leg movement gives rotation control that tightens the midsection more than any crunch can.”

1. Lie flat on your back, arms extended toward the ceiling and knees lifted in a tabletop position.
2. Press your back into the floor and engage your core.
3. Lower one arm and the opposite leg.
4. Return to the start position.
5. Repeat on the other side and continue to alternate.
6. Perform 3 sets of 8 to 10 reps on each side.

Lying Knee-In Crunches

“This exercise puts focus on the segment, which is exactly where the belly overhang builds after 60,” notes Hernandez. “Pulling the knees inward makes a line of tension through the abs. The bed softens the pressure on the hips while still demanding controlled movement.”

1. Lie flat on your back with your legs extended.
2. Lift your shoulders slightly off the bed while bracing your core.
3. Pull your knees in toward your chest as you crunch up.
4. Extend your legs back to the start position while maintaining tension.
5. Perform 3 sets of 12 to 15 reps.