{"id":509092,"date":"2026-04-02T14:47:21","date_gmt":"2026-04-02T14:47:21","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/509092\/"},"modified":"2026-04-02T14:47:21","modified_gmt":"2026-04-02T14:47:21","slug":"bed-exercises-for-core-strength-after-55-from-a-trainer","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/509092\/","title":{"rendered":"Bed Exercises for Core Strength After 55, From a Trainer"},"content":{"rendered":"<p>A trainer shares five daily moves that rebuild core strength right from your bed.<\/p>\n<p>When it comes to the best core strengthening exercises, planks rank near the top of the list. But while planks are a solid way to build core strength, they\u2019re not always the most accessible or comfortable option for adults over 55, especially if you\u2019re dealing with shoulder issues, wrist strain, or lower back pain.<\/p>\n<p><a rel=\"noopener noreferrer external nofollow\" href=\"https:\/\/journals.eco-vector.com\/2078-1962\/article\/view\/625950\/en_US\" target=\"_blank\" data-citation=\"true\" data-citation-type=\"ScholarlyArticle\">Studies<\/a> suggest that doing bed-based exercises can be helpful for older adults since these movements reduce pressure on your joints while allowing your body to move through controlled ranges of motion. For those kickstarting their fitness journey or looking to rebuild their core strength, these exercises can provide an accessible and safe starting point.<\/p>\n<p>Below, we spoke with James Bickerstaff, CPT, a personal trainer at <a rel=\"noopener noreferrer external nofollow\" href=\"https:\/\/www.origym.co.uk\/blog\/author\/jbickerstaff\/\" target=\"_blank\">OriGym<\/a>, who shares simple daily bed exercises designed to help restore core strength without the strain associated with traditional ab workouts and planks.<\/p>\n<p>\u201cThese exercises strengthen the muscles that stabilize your spine and pelvis,\u201d says Bickerstaff. \u201cThat type of stability is essential for posture, balance, and everyday movement as we age.\u201d<\/p>\n<p>Read on for the exercises and detailed instructions. And when you\u2019re finished, don\u2019t miss these <a rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/belly-overhang-exercises-after-60\/\" target=\"_blank\">5 Daily Exercises That Flatten Belly Overhang Faster Than Crunches After 60<\/a>.<\/p>\n<p>\u200b\u200b\t<\/p>\n<p>Seated Knee Lifts<\/p>\n<p>6254a4d1642c605c54bf1cab17d50f1e<\/p>\n<p>Seated knee lifts target your lower abs while improving your posture. Because the movement requires lifting your leg without leaning back, it encourages your core to stay engaged throughout the entire exercise.<\/p>\n<p>How to do it:<\/p>\n<p>Sit up tall in a sturdy chair with your feet flat on the floor.<br \/>\nHold the sides of the chair for balance.<br \/>\nEngage your core by tightening your abs.<br \/>\nSlowly lift one knee toward your chest.<br \/>\nKeep your torso upright without leaning backward.<br \/>\nPause for one to two seconds at the top of the movement.<br \/>\nSlowly lower your foot back to the floor with control.<br \/>\nRepeat with the opposite leg.<br \/>\nPerform 2 to 3 sets of 10 to 12 reps per leg, resting for 30 to 45 seconds between sets.<\/p>\n<p>\u200b\u200b\t<\/p>\n<p>Glute Bridges<\/p>\n<p>Although glute bridges are often associated with hip strength, they\u2019re stellar for boosting core stability. \u201cThis exercise strengthens the glutes, lower back, and deep core muscles that stabilize your pelvis,\u201d says Bickerstaff.<\/p>\n<p>How to do it:<\/p>\n<p>Lie on your back with your knees bent and your feet flat on the floor or bed.<br \/>\nPlace your arms alongside your body with your palms facing down.<br \/>\nTighten your core and press your heels into the surface.<br \/>\nLift your hips up until your body forms a straight line.<br \/>\nSqueeze your glutes at the top of the movement and hold for one to two seconds.<br \/>\nSlowly lower your hips back down with control.<br \/>\nPerform 2 to 3 sets of 10 to 12 reps. Rest for 30 to 45 seconds between sets.<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" target=\"_blank\" href=\"https:\/\/www.eatthis.com\/wall-sit-after-60-leg-strength-benchmark\/\">If You Can Hold a Wall Sit This Long After 60, Your Leg Strength Is Top-Tier<\/a><\/p>\n<p>\u200b\u200b\t<\/p>\n<p>Standing March<\/p>\n<p>Don\u2019t let this move\u2019s simplicity deceive you. The trick here maintaining a steady core brace throughout the exercise. \u201cA simple standing march can become a powerful core exercise when you focus on bracing the abdominal muscles and controlling the movement,\u201d Bickerstaff explains.<\/p>\n<p>How to do it:<\/p>\n<p>Stand tall with your feet hip-width apart.<br \/>\nBrace your core as if you\u2019re about to cough.<br \/>\nKeep your posture upright and your shoulders relaxed.<br \/>\nSlowly lift one knee toward hip height.<br \/>\nPause for one to two seconds while keeping your abs flexed.<br \/>\nLower your leg slowly back to the floor.<br \/>\nRepeat the movement with the opposite leg.<br \/>\nContinue alternating legs in a marching motion.<br \/>\nPerform 2 to 3 sets of 12 to 16 marches total, resting for 30 to 45 seconds between sets.<\/p>\n<p>\u200b\u200b\t<\/p>\n<p>Bird Dogs<\/p>\n<p>This classic exercise forces your core to stabilize your spine while your limbs move, which is a crucial pattern for daily activities like walking, reaching, and lifting objects. \u201cBird dogs train the core to stabilize the spine during movement, which is exactly how the body uses core strength in everyday life,\u201d says Bickerstaff.<\/p>\n<p>How to do it:<\/p>\n<p>Get down on all fours with your hands positioned under your shoulders.<br \/>\nPlace your knees directly under your hips.<br \/>\nFlex your core and keep your back neutral.<br \/>\nExtend your right arm forward while extending your left leg behind you.<br \/>\nKeep your hips level and avoid arching your lower back.<br \/>\nHold for one to two seconds at the end of the movement.<br \/>\nReturn to the starting position with control.<br \/>\nRepeat with the opposite arm and leg.<br \/>\nPerform 2 to 3 sets of 8 to 12 reps per side. Rest for 30 to 45 seconds between sets.<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" target=\"_blank\" href=\"https:\/\/www.eatthis.com\/chair-exercises-build-core-strength-after-60\/\">5 Chair Exercises That Build Core Strength Faster Than Planks After 60<\/a><\/p>\n<p>\u200b\u200b\t<\/p>\n<p>Dead Bugs<\/p>\n<p>Dead bugs are widely used in physical therapy programs because they strengthen your deep core muscles while protecting your lower back. \u201cDead bugs strengthen the transverse abdominis, which is key for posture and back support,\u201d says Bickerstaff.<\/p>\n<p>How to do it:<\/p>\n<p>Lie on your back with your arms extended toward the ceiling.<br \/>\nBend your knees so they form a 90-degree angle above your hips.<br \/>\nPress your lower back gently into the floor or bed.<br \/>\nSlowly lower your right arm and left leg toward the floor.<br \/>\nKeep your core engaged and your lower back stable.<br \/>\nReturn your arm and leg to the starting position.<br \/>\nRepeat the movement with the opposite arm and leg.<br \/>\nPerform 2 to 3 sets of 8 to 10 controlled reps per side, resting for 30 to 45 seconds between sets.<\/p>\n<p>Adam Meyer, RHN<\/p>\n<p>\t\tAdam is a health writer, certified holistic nutritionist, and 100% plant-based athlete.\t\t\t\t\t<a class=\"c-article-short-bio__more\" href=\"https:\/\/www.eatthis.com\/author\/adam-meyer\/\" rel=\"nofollow noopener\" target=\"_blank\">Read more about Adam <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"A trainer shares five daily moves that rebuild core strength right from your bed. When it comes to&hellip;\n","protected":false},"author":2,"featured_media":509093,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[174710,87401,92372,6647,102,11637,56,54,55,1169],"class_list":{"0":"post-509092","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-bed-exercise","9":"tag-core-exercise","10":"tag-daily-exercise","11":"tag-fitness","12":"tag-health","13":"tag-over-50","14":"tag-uk","15":"tag-united-kingdom","16":"tag-unitedkingdom","17":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/509092","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=509092"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/509092\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/509093"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=509092"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=509092"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=509092"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}