3 Bed Exercises to Test & Strengthen Your Core After 60, Says Expert

Maintaining core strength is crucial for overall health, particularly as we age. But what if you could assess – and even build – that strength without ever leaving your bed? It’s possible, according to Dr. Tom Walters, a board-certified orthopedic physical therapist and strength and conditioning specialist. He outlines three simple exercises that can reveal a lot about your core stability, and more importantly, help you improve it. These exercises, he explains, are particularly valuable as core strength naturally declines with age due to factors like muscle loss and reduced physical activity.

Dr. Walters, based in Santa Barbara, California, and author of “Rehab Science: How to Overcome Pain and Heal from Injury,” emphasizes that the core isn’t just about “six-pack abs.” It’s a stability system for the spine and pelvis, essential for posture, balance, and everyday movement. His function focuses on helping people alleviate pain and move better through evidence-based physical therapy.

Why Bed-Based Exercises Work

One of the biggest barriers to exercise, especially for older adults, is simply getting down to and up from the floor. Joint pain and mobility limitations can make floor exercises inaccessible. Bed-based exercises offer a solution by reducing these hurdles while still providing a meaningful challenge to the core. “From a biomechanical standpoint, bed-based exercises still challenge the core because they require the trunk to stabilize the spine and pelvis against gravity,” Dr. Walters explains. Even subtle movements, like lifting legs or maintaining stability during limb movement, activate abdominal and spinal muscles.

This approach is particularly relevant given the natural decline in core strength that occurs with age. Sarcopenia, the age-related loss of muscle mass, plays a significant role, as does decreased physical activity. Though, Dr. Walters is quick to point out that these changes aren’t inevitable. Research shows that trunk muscles remain responsive to strength exercises, even in older adults.

Testing Your Core: Three Bed Moves

Supine Dead Bug Hold

The first exercise, the supine dead bug hold, involves lying flat on your back with hips and knees bent at roughly 90 degrees, pressing your lower back into the mattress. This seemingly simple move engages the deep abdominal muscles, particularly the transverse abdominis, and trains the core to stabilize while the limbs move. Dr. Walters notes that it mimics the coordination needed for walking and other daily activities. You can uncover a demonstration of this exercise here.

Glute Bridge Isometric

Next is the glute bridge isometric. Lie flat on your back with bent knees, then lift your hips until your body forms a straight line from your knees to your shoulders. This activates the posterior chain – the glutes and spinal extensors – and challenges the trunk to stabilize the pelvis. It’s a move that supports good posture and efficient walking mechanics, according to Dr. Walters. A video demonstration is available here.

Side-Lying Plank

Finally, the side-lying plank. Lie on your side with bent knees and support your body on your forearm, lifting your hips slightly off the mattress. This targets the obliques and lateral trunk stabilizers, improving side-to-side stability, which is crucial for balance. Dr. Walters highlights that this exercise addresses a plane of movement often neglected in traditional exercises. You can view a demonstration of this exercise here.

These exercises, while simple, offer a practical way to assess and maintain core strength, particularly for those who find traditional exercises challenging. Dr. Walters’ approach, rooted in orthopedic physical therapy and strength and conditioning, emphasizes the importance of targeted movements to address age-related muscle loss and maintain functional independence. Rehab Science, his practice, focuses on providing evidence-based solutions for pain relief and improved movement.

It’s important to remember that these exercises are a starting point. If you experience any pain or discomfort, it’s always best to consult with a qualified healthcare professional. Maintaining a consistent exercise routine, tailored to your individual needs and abilities, is key to preserving core strength and overall well-being as you age.

For more information on core strength and exercise, resources from organizations like the National Spine Health Foundation (https://spinehealth.org/) can provide additional guidance. And, as Dr. Walters emphasizes, it’s never too late to start strengthening your core and improving your quality of life.