A certified trainer says this 8-minute routine beats the 60-minute ab workout.
Do you want to tighten your midsection but don’t have the time? Well, we have good news for you. For many older adults, doing endless crunches and heavy, time-consuming exercises is unnecessary. Instead, if you are in your 60s or older, you can soften your stomach while reducing strain on your lower back and spine.
This is where sleep tests come in. Below, we spoke to him James Bickerstaff, CPTpersonal trainer at OriGym, who shares the most efficient and effective bed specially designed to help hang the stomach in less than 10 minutes.
“This movement focuses on improving abdominal control and stability rather than just working the upper body muscles,” explains Bickerstaff. “That’s important because the deep muscles of the spine play a big role in supporting posture and helping to reduce the protrusion of the lower abdomen.”
Research shows that activating your core muscles can help increase spinal stability and functional strength. Some research shows that low-impact core training can help improve balance, posture, and mobility in older adults, all of which are factors that tend to decline with age.
Read on for the workout plan and detailed workout instructions. And the next one, don’t miss it If You Can Do This Many Pushups After 65, Your Upper Body Strength Is Stronger Than 90% Of Your Peers.
Pelvic Tilts
Pelvic tilts are often used in physical therapy because they work your deep abdominal muscles while engaging your lower back.
“This movement strengthens the deep muscles of the spine and helps tone the lower abdomen by improving abdominal control and posture,” says Bickerstaff.
How to do it:
- Lie on your back with your knees bent and your feet resting comfortably on the bed.
- Place your arms close to your body and keep your head relaxed.
- Slightly engage your core muscles.
- Tilt your pelvis so that your spine presses into the mattress.
- Hold the position for two to three seconds (remember to breathe!).
- Slowly relax and return to the starting position.
- Do 2 to 3 sets of 12 to 15 repetitions, resting 30 to 45 seconds between sets.
Lying the Knees
Knee tuck targets your lower abs while helping to improve hip mobility. Because the movement is slow and controlled, it strengthens your spine without putting pressure on your neck or lower back.
How to do it:
- Lie on your back with your legs open and your arms at your sides.
- Gently tighten your ab muscles.
- Slowly bend one knee and bring it to your chest.
- Keep your back comfortable on the mattress.
- Pause for one to two seconds when your knee reaches your chest.
- Slowly return your leg to the starting position.
- Repeat with the opposite leg.
- Complete 2 to 3 sets of 10 to 12 repetitions per leg. Rest 30 to 45 seconds between sets.
Heel slides
Heel slides are a low-impact movement that can help improve coordination between your spine and hips. “This low-impact movement helps strengthen the lower abdominal muscles while improving stability through the hips and pelvis,” says Bickerstaff.
How to do it:
- Lie on your back with your knees bent and your feet facing the bed.
- Keep your arms resting comfortably at your sides.
- Gently straighten your spine while breathing normally.
- Slowly slide one heel of your body closer to the mattress.
- Extend your leg until it is almost straight.
- Keep your lower back stable against the bed throughout the movement.
- Slide your heel back toward your body to return to the starting position.
- Repeat with the opposite leg.
- Aim for 2 to 3 sets of 12 repetitions per leg, resting 30 to 45 seconds between sets.
Bent-Knee Marches
Bent-knee marches are designed to strengthen the muscles that support your pelvis and spine during leg movements. “Bent-knee marches stabilize your abdomen and spine, which helps strengthen and support your midsection over time,” explains Bickerstaff.
How to do it:
- Lie on your back with your knees bent and feet facing the floor of the bed.
- Gently contract your abdominal muscles.
- Raise one foot a few inches off the mattress while keeping your knee bent.
- Keep your pelvis in place and avoid moving your hips.
- Hold the raised position for one to two seconds.
- Slowly lower your foot with control.
- Repeat the movement with the opposite leg.
- Do 2 to 3 sets of 10 to 12 repetitions on each side. Rest 30 to 45 seconds between sets.
Related: 5 Chair Exercises That Restore Walking Endurance Faster Than Treadmills After 65
Glute Bridges
Although glute bridges usually target your hips and glutes, research shows that they are also important for core stability. “Glute bridges are incredibly effective because they strengthen the hips and spine together, which helps reduce pressure on the lower abdomen,” says Bickerstaff.
How to do it:
- Lie on your back with your knees bent and your feet flat on the mattress.
- Place your arms loosely at your sides.
- Arch your spine and press your feet firmly into the bed.
- Lift your hips up until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes and hold the position for two to three seconds at the top of the movement.
- Slowly lower your hips down onto the mattress.
- Complete 2 to 3 sets of 12 repetitions, resting 45 to 60 seconds between sets.
Adam Meyer, RHN
Adam is a health writer, certified nutritionist, and 100% plant-based athlete. Read more about Adam
