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Planks are often hailed as the ultimate exercise for building core strength, but they can be tough on the wrists and neglect some of the deeper muscles. Here are five exercises you can do in bed that are both effective and gentle on the body.
While planks do engage the core, they can also place excessive strain on the shoulders, wrists, and lower back, particularly for those over the age of 60. As a seasoned trainer, I’ve observed many clients grimace through painful planks when there are more effective and comfortable alternatives available. When it comes to safely and steadily rebuilding core strength, exercises performed on a supportive surface can often lead to quicker progress.
Performing core exercises while lying down helps minimize joint stress and allows for better activation of deeper muscles. The abdominal wall, deep stabilizers, and hip flexors respond well to slow, controlled contractions. Many clients experience faster improvements when they prioritize tension, breathing, and the quality of movement over merely holding a plank.
Another advantage of bed-based workouts is their consistency. Exercises that are easy to start and comfortable to perform tend to encourage regular practice. A firm mattress offers a stable yet soft surface, making it easier to commit to daily core work without the discomfort that can lead to skipping sessions. By incorporating these movements into their morning or evening routine, clients often notice a gradual but steady increase in core strength.
Another benefit of bed-based exercises involves consistency. If a workout feels easy to start and comfortable to perform, people stick with it longer. A soft but stable surface like a firm mattress allows controlled core work without the discomfort that often discourages daily training. When clients practice these movements every morning or evening, core strength steadily returns.
The five exercises below focus on slow tension, controlled breathing, and continuous abdominal engagement. Perform them deliberately and concentrate on squeezing the midsection during every repetition. Over time, these movements build deep core stability that translates directly to stronger posture, better balance, and improved daily movement.
Lying Knee Tucks
Knee tucks activate the entire abdominal wall while keeping the lower back supported. I frequently start clients over 60 with this movement because it teaches the core to contract properly without strain. The movement may look simple, but when performed slowly with full abdominal engagement, the muscles fatigue quickly.
Lie comfortably on your back with legs extended. Draw both knees toward your chest while tightening the abdominal muscles, then slowly extend the legs again without letting your lower back lift off the bed. Maintain steady breathing and move deliberately throughout each repetition.
How to Do It
- Lie flat with legs extended
- Pull both knees toward chest
- Tighten abdominal muscles
- Extend legs slowly
- Repeat with controlled movement.
Heel Slides
Heel slides train the deep stabilizing muscles of the core while keeping the movement extremely joint-friendly. I often use this drill with clients recovering from long periods of inactivity because it strengthens the midsection without stressing the spine.
Lie on your back with knees bent and feet flat on the bed. Slowly slide one heel away from your body until the leg nearly straightens. Pause briefly while keeping your abs tight, then slide the heel back toward your hips. Alternate legs while maintaining steady abdominal tension.
How to Do It
- Lie on back with knees bent
- Slide one heel forward slowly
- Keep core muscles tight
- Pause briefly at extension
- Return heel and switch legs.
Lying Leg Lifts
Leg lifts strengthen the lower portion of the abdominal muscles, an area that often weakens with age. Many of my clients notice improved core endurance within a few weeks of practicing controlled leg lifts regularly.
Lie flat on your back with legs extended and hands resting at your sides. Lift both legs several inches off the bed while tightening the abdominal muscles. Hold briefly before lowering slowly, keeping the lower back pressed gently into the mattress.
How to Do It
- Lie flat with legs extended
- Lift both legs slightly upward
- Tighten abdominal muscles
- Hold briefly
- Lower legs slowly.
Alternating Bed March
The alternating march strengthens both the core and hip stabilizers while reinforcing proper abdominal engagement. I like this movement because it teaches controlled leg motion while the midsection stays braced.
Lie on your back with knees bent and feet flat. Lift one knee toward your chest while keeping your abdominal muscles tight. Lower the foot slowly and repeat with the opposite leg. Move rhythmically while maintaining steady breathing.
How to Do It
- Lie with knees bent
- Lift one knee toward chest
- Keep abs braced
- Lower slowly
- Alternate legs continuously.
Lying Toe Reaches
Toe reaches strengthen the upper abdominal muscles while encouraging spinal stability. This movement often surprises clients because it produces a strong core contraction without requiring a full sit-up or crunch.
Lie flat on your back and lift both legs toward the ceiling. Reach both hands upward toward your toes while tightening the abdominal muscles. Lower your shoulders slowly back to the bed before repeating the movement.
How to Do It
- Lie on back with legs raised
- Reach hands toward toes
- Tighten abdominal muscles
- Lower shoulders slowly
- Repeat with control.