{"id":2763,"date":"2026-03-25T08:00:00","date_gmt":"2026-03-25T15:00:00","guid":{"rendered":"http:\/\/www.wiki-living.com\/index.php\/2026\/03\/25\/5-bed-exercises-that-target-your-midsection-after-60\/"},"modified":"2026-03-26T02:50:10","modified_gmt":"2026-03-26T09:50:10","slug":"5-bed-exercises-that-target-your-midsection-after-60","status":"publish","type":"post","link":"https:\/\/www.wiki-living.com\/index.php\/2026\/03\/25\/5-bed-exercises-that-target-your-midsection-after-60\/","title":{"rendered":"5 Bed Exercises That Target Your Midsection After 60"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<p>Burning belly fat is not a lot of crunches-these exercises will help get the job done.<\/p>\n<aside class=\"instaread-player-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/aside>\n<p>\t\t\t\t\t\t<!-- Cached content expires at 1774517808 --><\/p>\n<p>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 &#8220;medieval spread&#8221; begins.<\/p>\n<p>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 <b>Karen Ann Canham, CEO<\/b> 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.<\/p>\n<h2>Why Crunches Are Not an Effective Solution for Burning Belly Fat<\/h2>\n<figure id=\"689269\" class=\"alignnone\"><img xmlns=\"\" loading=\"lazy\" fetchpriority=\"high\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-689269\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?quality=82&amp;strip=all&amp;w=640\" alt=\"A woman who shows how to shrink to lose inches on your waist\" width=\"640\" height=\"469\" srcset=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?quality=82&amp;strip=all 1200w, https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?resize=640,468&amp;quality=82&amp;strip=all 640w, https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?resize=768,563&amp;quality=82&amp;strip=all 768w, https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?resize=1024,750&amp;quality=82&amp;strip=all 1024w, https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?resize=272,199&amp;quality=82&amp;strip=all 272w, https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?resize=473,346&amp;quality=82&amp;strip=all 473w, https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?resize=684,500&amp;quality=82&amp;strip=all 684w, https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?resize=343,250&amp;quality=82&amp;strip=all 343w, https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?resize=244,178&amp;quality=82&amp;strip=all 244w, https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?resize=183,133&amp;quality=82&amp;strip=all 183w, https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?resize=400,293&amp;quality=82&amp;strip=all 400w, https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/12\/woman-crunches.jpg?resize=800,586&amp;quality=82&amp;strip=all 800w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\"\/><figcaption class=\"wp-caption-text\"><span class=\"credit\">Shutterstock<\/span><\/figcaption><\/figure>\n<p>If you want to melt pesky belly fat, crunches are not the most effective thing.<span aria-hidden=\"true\" style=\"display: none\">6254a4d1642c605c54bf1cab17d50f1e<\/span><\/p>\n<p>&#8220;Crunches don&#8217;t directly burn belly fat\u2014and this becomes even more important after age 60,&#8221; Canham emphasizes. &#8220;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.&#8221;<\/p>\n<p>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 &#8211; especially in the abdominal region.<\/p>\n<p>&#8220;Hormonal changes\u2014including low estrogen or testosterone and high cortisol\u2014change the storage of fat in the abdomen,&#8221; Canham adds. &#8220;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.&#8221;<\/p>\n<p>Flattening your belly requires improved muscle tone, metabolism, and posture\u2014not doing a lot of crunches. Below, Canham shares five bed exercises to add to your routine.<\/p>\n<p>&#8220;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,&#8221; says Canham.<\/p>\n<h2 id=\"supine-deep-core-breathing\" class=\"o-slide-title\" data-num=\"1\"><span>Supine Deep Core Breathing<\/span><\/h2>\n<p><div class=\"youtube-embed\" data-video_id=\"YauKps6MGIE\"><iframe loading=\"lazy\" title=\"Diaphragmatic Breathing Exercises with Jenna Walton | evre | UCHealth\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/YauKps6MGIE?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<ol>\n<li>Lie on your back with your knees bent and your feet flat on the mattress.<\/li>\n<li>Place one hand on your chest and the other on your stomach.<\/li>\n<li>Take a deep breath through your nose, letting your lower hand rise naturally as your belly expands.<\/li>\n<li>Take it out slowly through your mouth.<\/li>\n<li>Do 2 sets of 8 to 10 slow breaths.<\/li>\n<\/ol>\n<aside class=\"c-article__related-link-aside\">\n<p class=\"c-article__related-link\"><span class=\"c-article__related-link-inner\">This 20-Minute Bodyweight Workout Melts Hanging Belly Fat Better Than Crunches After 40<\/span><\/p>\n<\/aside>\n<h2 id=\"dead-bugs\" class=\"o-slide-title\" data-num=\"2\"><span>Dead Bugs<\/span><\/h2>\n<p><div class=\"youtube-embed\" data-video_id=\"jbWmbhElf3Q\"><iframe loading=\"lazy\" title=\"The Core-Training Workout: Dead Bug\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/jbWmbhElf3Q?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<ol>\n<li>Lie face up on the mattress with your arms extended to the sky and knees raised and bent up to 90 degrees.<\/li>\n<li>Press your lower back into the mattress as you slowly lower your left arm and extend your right leg.<\/li>\n<li>Return to the center.<\/li>\n<li>Then, lower your right arm and left leg.<\/li>\n<li>Continue the exchange.<\/li>\n<li>Do 2 to 3 sets of 8 to 10 reps on each side.<\/li>\n<\/ol>\n<aside class=\"c-article__related-link-aside\">\n<p class=\"c-article__related-link\"><span class=\"c-article__related-link-inner\">    5 Simple Steps to Lose Belly Fat Without Losing Weight<\/span><\/p>\n<\/aside>\n<h2 id=\"glute-bridges\" class=\"o-slide-title\" data-num=\"3\"><span>Glute Bridges<\/span><\/h2>\n<p><div class=\"youtube-embed\" data-video_id=\"Xp33YgPZgns\"><iframe loading=\"lazy\" title=\"Best Hip Exercise - The Glute Bridge\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/Xp33YgPZgns?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<ol>\n<li>Lie face down with knees bent and feet hip-width apart, arms at your sides and palms pressing into the mattress.<\/li>\n<li>Press through your heels to lift your hips until your body forms a straight line from head to heels.<\/li>\n<li>Squeeze your hips, hold for 2 seconds.<\/li>\n<li>Lower your hips back to the starting position.<\/li>\n<li>Do 2 to 3 sets of 10 to 12 repetitions.<\/li>\n<\/ol>\n<aside class=\"c-article__related-link-aside\">\n<p class=\"c-article__related-link\"><span class=\"c-article__related-link-inner\">5 Daily Steps That Make Belly Fat Better Than Diet After 40<\/span><\/p>\n<\/aside>\n<h2 id=\"lying-alternating-toe-taps\" class=\"o-slide-title\" data-num=\"4\"><span>Toe-Touching Lying<\/span><\/h2>\n<p><div class=\"youtube-embed\" data-video_id=\"KAs2Cgp85LU\"><iframe loading=\"lazy\" title=\"Toe Taps On the Mat\u23aePilates Encyclopedia\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/KAs2Cgp85LU?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<ol>\n<li>Lie on your back with knees bent to 90 degrees and hips stacked on your heels.<\/li>\n<li>Keep your arms at your sides for support.<\/li>\n<li>Activate your core and press your lower back into the mattress.<\/li>\n<li>Slowly lower your left foot to the mattress, clicking your toes up.<\/li>\n<li>Return to the tablet area.<\/li>\n<li>Repeat on the other side.<\/li>\n<li>Do 2 to 3 sets of 10 to 12 reps on each side.<\/li>\n<\/ol>\n<aside class=\"c-article__related-link-aside\">\n<p class=\"c-article__related-link\"><span class=\"c-article__related-link-inner\">Denise Austin&#8217;s 5 Habits for Dealing with Stubborn Belly Fat<\/span><\/p>\n<\/aside>\n<h2 id=\"side-lying-leg-lifts\" class=\"o-slide-title\" data-num=\"5\"><span>Side Leg Raise<\/span><\/h2>\n<p><div class=\"youtube-embed\" data-video_id=\"jgh6sGwtTwk\"><iframe loading=\"lazy\" title=\"Side-Lying Leg Lift - Glute Strengthening Exercises for Runners\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/jgh6sGwtTwk?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<ol>\n<li>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.<\/li>\n<li>Lift your upper leg up.<\/li>\n<li>Hold it for a while.<\/li>\n<li>It went down a little.<\/li>\n<li>Repeat on the other side.<\/li>\n<li>Do 2 sets of 10 to 12 reps on each side.<\/li>\n<\/ol><\/div>\n<div>\n<p>Alexa Mellardo<\/p>\n<div class=\"c-article-short-bio__bio\">\n<p>\t\tAlexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Learn more about Alexa\n\t\t\t<\/p><\/div>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2764,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31],"tags":[],"class_list":{"0":"post-2763","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition-healthy-eating"},"_links":{"self":[{"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/posts\/2763","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/comments?post=2763"}],"version-history":[{"count":1,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/posts\/2763\/revisions"}],"predecessor-version":[{"id":2765,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/posts\/2763\/revisions\/2765"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/media\/2764"}],"wp:attachment":[{"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/media?parent=2763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/categories?post=2763"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/tags?post=2763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}