5 Bed Exercises That Effectively Target Belly Fat for Those Over 60, Surpassing HIIT Workouts

A performance expert reveals five bed exercises designed to combat belly fat for those over 60.

High-intensity interval training, commonly known as HIIT, is among the most favored workout routines globally. It involves short, vigorous bursts of activity interspersed with brief periods of low-intensity recovery. This approach accelerates your metabolism, leading to calorie burning both during and after the workout. Despite the widespread popularity due to its cardiovascular, strength-enhancing, and calorie-blasting benefits, it’s not the sole method for tackling abdominal fat.

“As you get older, particularly past 60, high-intensity workouts can become less feasible because the body doesn’t handle them the same way,” notes Karly Mendez, PhD, a Senior Human Performance Specialist at Memorial Hermann Rockets Sports Medicine Institute. “Biological changes such as slower muscle recovery, a decrease in fast-twitch muscle fibers, diminished joint cartilage, and lower maximum heart rates come into play. Additionally, joint discomfort, stiffness, fatigue, and previous injuries can make high-intensity exercises both uncomfortable and challenging.”

For a safer, more enduring alternative to HIIT as you advance in age, Mendez recommends incorporating these five bed exercises into your routine to help manage belly fat after 60.

Below, Mendez shares a safer, more sustainable approach than HIIT as you age. Check out these five bed exercises that can help burn belly fat after 60.

“These exercises are great because they don’t put too much stress on the body, all while still improving muscle activation, blood circulation, and mobility. These exercises are also sustainable and simple, which can help older adults be consistent with these exercises,” Mendez shares.

Now, let’s dive in!

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 2 seconds.
4. Lower your hips back to the start position.

Seated Knee Lifts

1. Begin sitting tall at the edge of the bed with your feet flat on the floor.
2. Place your hands on the mattress for support.
3. Lift one knee toward your chest, then lower it, bracing your abs and maintaining a tall spine.
4. Switch sides.

Dead Bugs

1. Lie face-up on the mattress with your arms extended toward the sky and knees lifted and bent to 90 degrees.
2. Press your lower back into the mattress as you gradually lower your left arm and extend your right leg.
3. Return to the center.
4. Then, lower your right arm and left leg.
5. Continue to alternate.

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.

Bicycle Crunches

1. Lie down flat on the mattress with your knees raised and bent to 90 degrees.
2. Place your hands behind your head.
3. Crunch up as you bring your left elbow toward your right knee and extend your left leg.
4. Repeat on the other side, bringing your right elbow toward your left knee and extending your right leg.
5. Continue to alternate.