4 Effective Bed Exercises to Quickly Trim Waist Overhang for Adults Over 60

Eliminate stubborn belly fat by incorporating these effective bed exercises into your routine.

Two undeniable truths exist about the stubborn fat accumulating around your waistline. First, this bothersome “love handle” area can rapidly expand as you age, thanks to natural muscle loss, hormonal shifts, a slowing metabolism, and decreased physical activity—sigh. Second, without a strategic plan in place, this fat tends to persist and even increase.

It’s important to understand that excess fat is not just a cosmetic concern; it poses significant risks to your health. This type of fat, known as visceral fat, is located deep within the abdomen, enveloping your organs. It is notoriously difficult to shed and is linked to several severe health issues, including high blood pressure, insulin resistance, heart disease, type-2 diabetes, and even certain cancers.

The encouraging news is that you can effectively tackle that waistline bulge and improve your fitness level more swiftly than traditional ab workouts, especially after the age of 60. We’ve compiled five bed exercises to help you embark on this journey.

The good news is you can shred that waist overhang and get into shape faster than ab workouts after 60, and we are here with five bed exercises to help you get started.

Bed exercises can be beneficial additions to your routine because they decrease joint strain while consistently engaging the core and hips, says Karen Ann Canham, CEO and founder of Karen Ann Wellness, Board-Certified Wellness Coach, and Nervous System Specialist who has almost two decades of experience in the wellness space.

As you enter your golden years of life, it’s common to avoid ab workouts due to the discomfort that comes with getting on and off the ground. The bed, however, offers solid support so your muscles can be trained in a successful manner without putting tension on the lower back. Below are five essential exercises to prioritize.

Clamshell

1. Lie on your side with your knees stacked and bent.
2. Keep your feet together as you lift your top knee, like a clamshell opening.
3. Lower.
4. Avoid rotating through your lower back.
5. Perform 2 sets of 12 reps.

Heel 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. Complete 2 sets of 10 reps on each side to boost joint mobility and the hip flexors.

Glute Bridges

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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 2 sets of 12 reps.

Side-Lying Leg Lifts

1. Begin by lying on one side with your legs stacked, your head resting on your bottom arm, and your top hand placed on your hip.
2. Lift your top leg upward.
3. Hold it for a moment.
4. Slowly lower.
5. Repeat on the other side.
6. Perform 2 sets of 15 reps on each side.