Revitalize Your Core in Just 8 Minutes with This Bedtime Routine for Those Over 60

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This quick Pilates session is designed to strengthen your core right before bedtime.

If you’re not an early riser or find your schedule too packed during the day, evening workouts might be your best bet. Many people find exercising in the evening ideal, as it helps to unwind and release the tension accumulated throughout the day. Just be sure to include a calming cooldown before heading to bed. Ultimately, the key is to discover a routine and timing that seamlessly fit into your lifestyle and daily habits.

When considering which exercises to include, focusing on core strength is a smart choice. A strong core is fundamental as it supports your entire body, enhances your overall performance, and improves balance and posture.

While planks are well-known for building core strength, we consulted a specialist who shared an exceptional eight-minute routine you can do in bed. This workout promises to rejuvenate your core more effectively than spending a minute in a plank position.

Planks are excellent to build your core, but we spoke with an expert and learned a stellar eight-minute bed routine that will restore your core strength faster than planks after 60.

The 8-Minute Bed Routine

“After the age of 60, adults can lose up to 3% of muscle mass (aka sarcopenia) with that reaching a peak of 30% muscle loss by 80 years old,” explains Dr. Femi Betiku, PT, DPT, and certified instructor for Club Pilates. “In pounds, this could be four to six pounds of muscle lost each decade if they don’t strength train. Core muscles such as the erector spinae can be lost especially with no strength training.”

Planks are a solid total-body workout, but this speedy, well-rounded routine will help build up your core even quicker. Dr. Betiku says you can absolutely perform it from bed, but hopping on a mat also works well—if not better.

“It’s also important to focus on the inhaling and exhaling while performing these exercises so that at the end of this eight-minute workout they feel more relaxed than amped,” Dr. Betiku adds.

Pilates Hundreds

“Keep it simple and break it up into four sets of 25 pulses to really focus on the quality of deep inhales/exhales,” Dr. Betiku recommends.

Begin seated on a yoga mat or your mattress.
Roll back, bringing your chin to your chest and hovering your shoulder blades above the floor.
Extend your legs to a 45-degree diagonal. Bring them together and point your toes.
Reach your arms forward.
Begin pumping your arms.
Perform 4 sets of 25 pulses.

Pilates Criss Cross

For this exercise, Dr. Betiku suggests completing two sets of 10 reps on each side as you emphasize your breath work.

Begin by lying flat on your back with your hands behind your head and knees bent.
Lift your head, neck, and shoulders off the mattress.
Lengthen your right leg out at a 45-degree angle while twisting to bring your right elbow to meet the opposite knee.
Then, extend your left leg, twisting your torso to bring your left elbow to meet your right knee.
Continue to alternate with control.
Perform 2 sets of 10 reps per side.

Pilates Roll-Down

“If this exercise is too difficult for a senior, they can start sitting upright and partially roll down/up. Do for two sets of six reps really focusing on breathing,” Dr. Betiku instructs.

Begin seated with your knees bent, feet flat on the mattress, and arms extended in front of you. (If necessary, for extra support, feel free to hold onto the back of your legs.)
Complete a posterior pelvic tilt as you slowly “roll” your body down toward the mattress, bringing your belly button in toward your spine.
Reach your arms forward as you roll down through your spine.
Use control as you roll back up to the start position.
Perform 2 sets of 6 reps.

Side-Lying Hip Circles

“Focus on making big and accurate circles while keeping the core engaged. Do two sets of eight [reps on] both sides in order to focus on form, breathing, and size of circle,” Dr. Betiku says.