I’m a personal trainer who works with seniors — build lower body and core strength with these exercises you can do on your bed

In my 15 years as a certified personal trainer, I’ve worked with plenty of senior clients across a wide range of abilities. Many of them expressed concerns over starting a fitness routine, worried that mobility limitations would keep them from doing floor-based exercises.

Some of my favorite moves for the hips, glutes, and core are done lying down, but that doesn’t mean you have to get on the floor to do them. I was lucky enough to have a sturdy massage table for my gym-based clientele, but your own bed can work just as well.

If rolling out a yoga mat and getting down on the floor is a no-go, try these four exercises for the lower body and core on your bed. While solid surfaces like the ground or a stiff table are generally more preferable, you can still reap the benefits of these strength-building movements.

How to do the exercises

Check in with your doctor before starting any new activity. If you’ve just begun to exercise regularly, consider meeting with a personal trainer to ensure correct form.

You won’t need any additional equipment for this routine, but as you get stronger, you may want to use resistance bands or even light dumbbells.

Perform each exercise for 1-3 sets of 10-15 reps. Beginners should start at the lower end of that range, working up as you build strength and endurance.

The exercises are:

1. Glute bridge

• Lie on your back with your knees bent.
• Engage your core.
• Squeeze your glutes and lift your hips towards the ceiling.
• Hold for a few seconds.
• Lower your hips down with control.
• Continue for the desired number of reps.

2. Heel slides

• Lie on your back with your legs extended.
• Engage your core muscles.
• Bend your left knee and slide your left heel towards your hips.
• Slide your left heel back to the starting position.
• Bend your right knee and slide your right heel towards your hips.
• Slide your right heel back to the starting position.
• Continue alternating between the two sides for the desired number of reps.

3. Side-lying leg lifts

• Lie on your left side, resting your head on your left arm.
• Engage your core muscles.
• Keep your hips square and align your right leg directly on top of your left leg.
• Squeeze the right hip and slowly lift the right leg into the air.
• Hold for a few seconds.
• Lower the right leg down with control.
• Continue for the desired number of reps, then repeat on the other side.

4. Supine marches

• Lie on your back with your knees bent.
• Engage your core.
• Lift your right heel and bring your right knee towards your chest.
• Lower your right heel with control.
• Lift your left heel and bring your left knee towards your chest.
• Lower your left heel with control.
• Continue alternating between the two sides for the desired number of reps.

What are the benefits?

The moves in this routine target several muscles in the core and lower body, namely the transverse abdominis, glute maximus, glute medius, glute minimus, hamstrings, and hip abductors. Strengthening these muscles becomes especially important as you age, since they support your balance, assist with full-body stability, and protect the lower back.

These exercises are traditionally done on the floor, but moving them to a higher surface like a bed can make them more accessible to a wider range of people. They’re low-impact and easier on the joints than exercises like squats or sit-ups, and can be modified or progressed under the guidance of a qualified fitness professional.

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