4 Bed Core Exercises for Strength After 50

Test Your Core Strength with These 4 Bed Exercises (After 50)

According to wellness expert Eric North, The Happiness warrior, assessing your core strength is a great way to gauge your overall fitness and well-being, especially as you age. He suggests trying these four bed exercises consecutively without rest. If you can complete them, your core strength is exceptional! bed exercises are effective because they challenge the muscles supporting your hips, spine, and pelvis – key components of core function. Maintaining core strength is vital for functional aging and can even impact your need for assisted living.

Here are the four exercises:

1. Pelvic Tilts (The Foundation)

* How to:

1. Lie flat on your back with knees bent and feet flat on the mattress.
2. Breathe in to relax.
3. On the exhale, pull your belly button in toward your spine, flattening the small of your back against the mattress.
4. Release.
5. Perform 10 to 15 slow pelvic tilts.

* What to feel: A “hollowing” sensation in your lower abdominal muscles.

2. Dead Bug (Stability)

* How to:

1. Lie face-up on the mattress with your arms extended toward the sky and knees lifted and bent to 90 degrees.
2. Press your lower back into the mattress as you gradually lower your left arm and extend your right leg.
3. Return to the centre.
4. Then, lower your right arm and left leg.
5. Continue to alternate.
6. Perform 10 reps on each side.

* What to feel: A “steady burn in the mid-section” as you maintain stability.

3. Glute Bridges (Posterior Chain)

* How to:

1. Lie flat on your back with bent knees and feet hip-width apart on the floor, arms at your sides with palms pressing into the ground.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for a moment.
4. Lower your hips back to the start position.
5. Perform 12 to 15 reps.

* What to feel: Tension in the back of your legs and lower torso.

4. Modified Hollow Body Hold (Advanced)

* How to:

1. Lie flat on your back.
2. At the same time, lift your head, shoulders, and feet approximately 6 inches off the mattress.
3. Reach both arms toward your feet so your body forms a shallow “C” or banana shape.
4. Hold this position while taking deep breaths.
5. If your lower back begins to arch, lift your legs up higher or slightly bend your knees.
6. Hold for 20 to 30 seconds.

Source: Eat This,Not That! – https://www.eatthis.com/bed-exercises-lose-belly-fat-after-60/
Author: Alexa Mellardo