Boost Midsection Slimming Over 60: 4 Bed Exercises That Outperform Traditional Ab Workouts

Ah, the struggle with belly fat. As the years go by, many find that it’s all too easy to accumulate and incredibly difficult to shed. Not only is a protruding tummy a source of frustration for many, but it also poses significant health risks. Visceral fat, which encircles internal organs, is linked to cardiovascular conditions and certain types of cancer. Thus, it’s crucial to adopt effective lifestyle adjustments to tackle stubborn belly fat, especially after the age of 60. Fortunately, we’ve identified four highly effective exercises that can be conveniently performed right from your bed.

According to Karen Ann Canham, the CEO and founder of Karen Ann Wellness, and a Board-Certified Wellness Coach and Nervous System Specialist with nearly 20 years of experience in the wellness and corporate sectors, bed exercises offer unique benefits. They minimize joint strain while continuously working the core and hips. Moreover, the mattress provides ample support, allowing your muscles to engage without causing discomfort in the lower back or neck.

Canham shares her insights on four outstanding bed exercises that can help trim your waistline more effectively than traditional abdominal workouts alone. These exercises are designed to be both practical and beneficial, ensuring you can work towards a healthier midsection without leaving the comfort of your bed.

According to 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 wellness and corporate leadership, bed exercises are productive because they lessen strain on the joints while consistently engaging the core and hips. Plus, the mattress offers support so your muscles can be engaged without experiencing tension in the lower back or neck.6254a4d1642c605c54bf1cab17d50f1e

Below, Canham breaks down four excellent bed exercises that will help shrink your midsection quicker than ab workouts alone.

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.

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.

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

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 ground.
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.