{"id":223039,"date":"2026-01-08T10:24:15","date_gmt":"2026-01-08T10:24:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/223039\/"},"modified":"2026-01-08T10:24:15","modified_gmt":"2026-01-08T10:24:15","slug":"bed-exercises-for-seniors-4-move-elite-test-after-60","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/223039\/","title":{"rendered":"Bed Exercises for Seniors, 4-Move Elite Test After 60"},"content":{"rendered":"<p>These simple bed exercises can be stellar indicators of strength.<\/p>\n<p>Your bed is not just for relaxing anymore. It\u2019s time to wake up and get ready for a workout! <a rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/bed-exercises-trim-waist-overhang-after-50\/\" target=\"_blank\">Bed exercises<\/a> are extremely effective for <a rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/how-to-build-muscle-density-and-boost-strength\/\" target=\"_blank\">boosting strength<\/a>, flexibility, circulation, and even your mood. If you\u2019re over 60, this modality is an amazing choice to consider\u2014especially if your mobility is limited.<\/p>\n<p>Bed exercises give your joints and spine solid support. They help your body perform controlled movements that will increase core strength and help to maintain a solid range of motion.<\/p>\n<p>We spoke with Mario Kiaunis from <a rel=\"noopener noreferrer external nofollow\" href=\"https:\/\/mk1personaltraining.com\/\" target=\"_blank\">MK1 Personal Training<\/a> who shares a fun bed exercise challenge for 60-year-olds. If you can complete four bed exercises without stopping, you\u2019re in elite shape.<\/p>\n<p>\u201cWhen considering elite fitness for adults over 60, certain bed exercises can be great indicators,\u201d Kiaunis tells us. Below, he breaks down the best ones to weave into your routine.<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" target=\"_blank\" href=\"https:\/\/www.eatthis.com\/walking-drills-flatten-belly-pooch-after-55\/\">4 Daily Walking Exercises That Flatten Belly Pooch Better Than Planks After 55<\/a><\/p>\n<p>\tDead Bug<\/p>\n<p>\u201cThis exercise engages the core and helps with coordination, stability, and mobility in the trunk,\u201d Kiaunis explains.<\/p>\n<p>Lie face-up on a workout mat with your arms extended toward the sky and knees lifted and bent to 90 degrees.<br \/>\nPress your lower back into the floor as you gradually lower your left arm and extend your right leg.<br \/>\nReturn to the center.<br \/>\nThen, lower your right arm and left leg.<br \/>\nContinue to alternate.<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/morning-exercises-women-over-45-daily\/\" target=\"_blank\"> 7 Morning Exercises Women Should Do Every Day to Stay Young After 45<\/a><\/p>\n<p>\tSingle-Leg Bridge<\/p>\n<p>\u201cThis movement works the glutes, hamstrings, and lower back, which are crucial for maintaining strength and posture, while also challenging the core and stabilizing muscles of the non-lifted leg,\u201d Kiaunis says.<\/p>\n<p>Lie flat on your back with bent knees, feet flat on the floor, and arms at your sides.<br \/>\nPress your lower back into the ground.<br \/>\nExtend your left leg straight out.<br \/>\nPress through your right heel to lift your glutes off the floor and toward the ceiling.<br \/>\nSqueeze your glutes at the top.<br \/>\nLower with control.<br \/>\nRepeat on the other side.<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/balance-tests-at-60-body-age\/\" target=\"_blank\">If You Can Do These 3 Balance Tests at 60, Your Body Age Is 20 Years Younger<\/a><\/p>\n<p>\tHollow Body Hold<\/p>\n<p>\u201cThis exercise is fantastic for building core strength, as it requires the entire abdominal region to stabilize the body and maintain the position,\u201d Kiaunis tells us.<\/p>\n<p>Lie flat on your back with your arms extended overhead.<br \/>\nPress your lower back into the bed while lifting your legs and shoulders off the surface, maintaining a slight curve with your body.<\/p>\n<p>RELATED:<a rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/5-minute-morning-routine-strength-after-50\/\" target=\"_blank\"> This 5-Minute Morning Routine Builds More Strength Than Hour-Long Workouts After 50<\/a>6254a4d1642c605c54bf1cab17d50f1e<\/p>\n<p>\tSide-Lying Leg Lift<\/p>\n<p>\u201cThis exercise works the hip abductors, muscles that are important for maintaining lateral stability and balance,\u201d Kiaunis says.<\/p>\n<p>Lie on one side.<br \/>\nLift your top leg upward.<br \/>\nHold it for a moment.<br \/>\nSlowly lower.<br \/>\nRepeat on the other side.<\/p>\n<p>\u201cThese bed exercises are important because they help maintain strength and mobility, which are essential for everyday tasks. As people age, it\u2019s important to keep muscles flexible and strong to avoid injuries and improve balance,\u201d\u00a0 Kiaunis notes. \u201cThe ability to perform these movements helps support activities like getting out of bed, walking, and standing up from a chair.\u201d<\/p>\n<p>Alexa Mellardo<\/p>\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.\t\t\t\t\t<a class=\"c-article-short-bio__more\" href=\"https:\/\/www.eatthis.com\/author\/alexa-mellardo\/\" rel=\"nofollow noopener\" target=\"_blank\">Read more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"These simple bed exercises can be stellar indicators of strength. Your bed is not just for relaxing anymore.&hellip;\n","protected":false},"author":2,"featured_media":223040,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[565,13314,134,111,139,69,104534,90500,8781],"class_list":{"0":"post-223039","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-fitness-test","10":"tag-health","11":"tag-new-zealand","12":"tag-newzealand","13":"tag-nz","14":"tag-over-60","15":"tag-seated-exercise","16":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/223039","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=223039"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/223039\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/223040"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=223039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=223039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=223039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}