If you’re just beginning your fitness journey or dealing with joint pain, these gentle exercises are an excellent choice.

Dealing with excess fat around the hips can be a source of frustration for many. This issue often arises from a mix of factors, including hormones, genetics, diet, age, and inactivity. Additionally, poor sleep and high stress levels can contribute to the problem. While it’s impossible to target hip fat loss specifically, we’ve consulted experts to discover four exercises you can do in bed that are more effective than traditional ab workouts for reducing hip overhang, especially for those over 50.

Engaging in bed exercises can significantly aid in reducing fat and firming up your hips by engaging your core and glutes. These low-impact movements are particularly suitable for beginners or individuals with joint concerns.

While these exercises are effective on their own, combining them with a calorie deficit can accelerate your results.

Keep in mind that these exercises are quite productive, but you will see results even faster if the workout is paired with a calorie deficit.

The Benefits of Bed Exercises

“Bed-based exercises can be effective because they reduce joint strain while allowing consistent activation of the hips and core,” explains Karen Ann Canham, CEO and founder of Karen Ann Wellness. “After 50, many people avoid floor workouts due to discomfort which limits consistency. The bed provides support so muscles can engage without tension in the neck or lower back. These movements target stabilizing muscles rather than aggressive flexion. Gentle resistance and repetition improve muscle tone over time. Consistency matters more than intensity for body recomposition. Comfort increases follow through which drives results.”6254a4d1642c605c54bf1cab17d50f1e

Side-Lying Leg Lifts

Side-lying leg lifts fire up your outer hips.

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.

Clamshell

Bent-knee clamshells strengthen the hip stabilizers.

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.

Glute Bridges

A glute bridge with your feet flat on the mattress fires up the glutes, hips, and hamstrings.

1. Begin by lying flat on your back with bent knees and feet hip-width apart on the floor, 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.

Heel Slides

Heel slides engage the inner thigh muscles while challenging core control.

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.