5 Bed Exercises That Target Your Midsection After 60

Burning belly fat is not a lot of crunches-these exercises will help get the job done.

One truth of life as you get older? Your midsection is not always your friend. This part of the body begins to store visceral fat in the early 30s. Not only does it do a better job of sticking to it, but burning calories and reducing them becomes even more challenging. Thus, the “medieval spread” begins.

There are several ways to strengthen this area, including crunches. This exercise isolates the abdominal muscles and can be a solid addition to a well-rounded ab workout. But we talked Karen Ann Canham, CEO and Karen Ann Wellness founder, Board Certified Health Coach, and Neurologist with nearly two decades of experience in health and business leadership, to learn the best way. Canham shares five bed exercises that can help flatten a stubborn midsection faster than crunches after 60.

Why Crunches Are Not an Effective Solution for Burning Belly Fat

If you want to melt pesky belly fat, crunches are not the most effective thing.6254a4d1642c605c54bf1cab17d50f1e

“Crunches don’t directly burn belly fat—and this becomes even more important after age 60,” Canham emphasizes. “First of all, spot reduction is not physically efficient. Fat loss occurs systematically, not in a specific area. Crunches primarily strengthen the rectus abdominis, but they do not significantly affect the fat stores in the abdomen.”

In addition, after hitting 60, sarcopenia causes a decrease in lean body mass and a slow digestion rate. This makes it very easy to store fat and very difficult to get rid of – especially in the abdominal region.

“Hormonal changes—including low estrogen or testosterone and high cortisol—change the storage of fat in the abdomen,” Canham adds. “Finally, crunches can increase intra-abdominal pressure without strengthening the deep stabilizing muscles (such as the flexor abdominis), which can actually make the stomach look bulging if those muscles are weak.”

Flattening your belly requires improved muscle tone, metabolism, and posture—not doing a lot of crunches. Below, Canham shares five bed exercises to add to your routine.

“These exercises focus on deep core work, pelvic stability, and full-body muscle engagement, which are more effective at improving the way the midsection looks and works than high-rep crunches alone,” says Canham.

Supine Deep Core Breathing

1. Lie on your back with your knees bent and your feet flat on the mattress.
2. Place one hand on your chest and the other on your stomach.
3. Take a deep breath through your nose, letting your lower hand rise naturally as your belly expands.
4. Take it out slowly through your mouth.
5. Do 2 sets of 8 to 10 slow breaths.

Dead Bugs

1. Lie face up on the mattress with your arms extended to the sky and knees raised and bent up to 90 degrees.
2. Press your lower back into the mattress as you slowly lower your left arm and extend your right leg.
3. Return to the center.
4. Then, lower your right arm and left leg.
5. Continue the exchange.
6. Do 2 to 3 sets of 8 to 10 reps on each side.

Glute Bridges

1. Lie face down with knees bent and feet hip-width apart, arms at your sides and palms pressing into the mattress.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your hips, hold for 2 seconds.
4. Lower your hips back to the starting position.
5. Do 2 to 3 sets of 10 to 12 repetitions.

Toe-Touching Lying

1. Lie on your back with knees bent to 90 degrees and hips stacked on your heels.
2. Keep your arms at your sides for support.
3. Activate your core and press your lower back into the mattress.
4. Slowly lower your left foot to the mattress, clicking your toes up.
5. Return to the tablet area.
6. Repeat on the other side.
7. Do 2 to 3 sets of 10 to 12 reps on each side.

Side Leg Raise

1. Start by lying on one side with your legs crossed, your head resting on your lower arm, and your upper hand resting on your waist.
2. Lift your upper leg up.
3. Hold it for a while.
4. It went down a little.
5. Repeat on the other side.
6. Do 2 sets of 10 to 12 reps on each side.

Alexa Mellardo