If you’re looking to firm up your lower abdomen without leaving your bed, you’re in luck. These gentle exercises offer an easy way to enhance muscle strength, boost circulation, improve flexibility, and elevate your mood—all while lounging in your comfort zone. Known as “bed exercises,” these movements are perfect for shaping the abdominal area and starting your day on a positive note. After refreshing your body with hydration and enjoying a nutritious breakfast rich in protein, consider hopping back into bed to perform these exercises. We’ve gathered insights from experts on five effective bed exercises that can help flatten your lower belly, especially beneficial for those over 60.

It’s important to recognize that exercise is crucial for maintaining health as you age. However, achieving toned abs and shedding excess weight involves more than just workouts. It begins with cultivating a robust morning routine.

“Engaging with light exposure, staying hydrated, exercising, and consuming a protein-rich breakfast—around 20 to 40 grams of protein with some carbohydrates—can significantly enhance insulin sensitivity, stabilize appetite hormones, and minimize energy dips throughout the day,” advises Ash Wang, a trainer with The Pack.

Before we get started, exercise is essential—especially as you age. But there’s a lot more that goes into toning your abs and losing your weight—and it all starts with establishing a solid morning routine.

“Exposure to light, hydration, exercise, and a protein-forward breakfast (~20-40g of protein and some carbs) will improve insulin sensitivity, stabilize appetite hormones, and reduce energy crashes later in the day,” explains Ash Wang, trainer at The Pack.

Once you have your healthy eating down pat, it’s time to learn the right moves that will help trim belly fat.

Modified Heel Slide

“Performing modified heel slides engages the deepest stabilizer muscles of your lower back without putting strain on your lower back,” says Meera Watts, Holistic Yoga Expert, CEO and Founder of Siddhi Yoga.

1. Lie flat on your back.
2. Extend your legs.
3. Slowly bring one heel toward your glutes while the other leg remains straight.
4. Pull that heel close to your glutes while activating your lower abs as you move it.
5. Gradually release that heel away from your glutes.
6. Perform 3 sets of 10 reps on each leg.

Supine Pelvic Tilt

“The transverse abdominis muscle is a natural corset or belt around the waist that helps support your back and stomach area,” Watts points out. “Performing these gentle movements establishes a foundation of safe core strength.”

1. Bend your knees and place your feet flat on the mattress.
2. Gently press the base of your spine down toward the mattress.
3. Stay in this position, holding for 5 seconds while taking normal breaths to tighten your transverse abdominis muscle.
4. Perform the exercise for 3 sets of 12 reps.

Standing Leg Lifts

Performing standing leg lifts on your mattress trains the hip flexors and lower abs.

1. Stand tall, balancing on one leg with a slight bend in the knee.
2. Lift your extended leg up to be the same length as the bent knee.
3. Slowly lower it to the bed without letting it touch the mattress.
4. Perform 3 sets of 8 reps on each leg.

Sitting Knee Tucks at Edge of Bed

“This move engages your upper and mid abdominal muscles or rectus abdominis,” Watts tells us.6254a4d1642c605c54bf1cab17d50f1e

1. Sit at the edge of the bed.
2. Place your hands at the base of your spine or near the small of your back to offer some assistance as you lift your knees.
3. Hold your knee high as you bring it up toward your chest, making sure to keep your ankle flexed as you do so.
4. Quickly alternate bringing the next leg up to meet the first in a gradual “march” kind of motion.
5. Perform 3 sets of 12 alternating motions.

Bent Knee Marches

“No crunches. No jumping. No getting off the bed. Just gentle, smart movements that wake up your deep core—the muscles that actually support a flatter lower belly,” says Julie Dermer, CPT and a longtime Master Instructor at SoulCycle.

1. Lie flat on your back with knees bent, feet flat on the mattress, and arms at your sides.
2. Lift one knee up a few inches, then lower.
3. Lift the other knee up, then lower.
4. Continue to alternate knee marches, moving slow and controlled.
5. Perform 8 to 10 reps on each side.