This is a 5 legged move that targets the abdominals. No gym, no floor work required.
Building a strong, solid midsection can make you feel more accessible as you return to simple, controlled movements that really connect with your body. Training on a bench gives you a stable and comfortable setup where you can slow things down, feel each rep and focus on working your core. This awareness is a big part of what will help you mediation strong and responsive over time. And while point deductions have been debated for years, recent research shows that targeted learning can play a bigger role than we previously thought, especially when combined with consistent effort.
I’ve spent years training and working with people who want to feel stronger and more confident in their movement, and one thing that always stands out is how much progress comes from dialing in the basics. When you can control your core Through clean, intentional repetitions, you’ll feel the pull carry over into everyday movement. Getting out of bed, walking, even standing a little taller all feel good.
These exercises give you a direct way to train your core without overcomplicating the process. You’ll build strength, improve control, and create a kind of tension that helps strengthen your midsection. Let’s go through the fifth bed-based movements which is exactly what they do.
Alternative to dead bugs
This trend surprises people. It seems simple at first, but once you get into the motion, you realize how much control it requires. The deadlift alternative trains your core to stabilize as you move your arms and legs, which is exactly how your body works in real life. This control will help to smooth and strengthen your midsection over time. It also teaches you how to properly brace, which is necessary for everything from walking to getting up from the floor. When done correctly, you’ll feel your entire core light up without stressing your lower back.
Muscles trained: Abdominal rectus abdominis, transverse abdominis, abs and glutes
How to do it:
- Lie on your back, stretch your arms to the ceiling and bend your knees at 90 degrees.
- Gently press your lower back into the bed to engage your core.
- Extend your right arm up while lowering your left leg towards the bed.
- Keep your core tight and don’t let your lower back arch.
- Return to the starting position.
- Alternate sides and repeat.
Recommended Sets and Reps: Do 3 sets of 8 to 12 repetitions per side. Rest 30 to 45 seconds between each set
Best options: Knee bend deadlifts, heel taps, heavy deadlifts
Form tip: Press your lower back lightly across the floor.
Dropping supine knees
Supine knee planks are great for targeting the lower part of your core, which is where many people want to see more stability. The key here is control. When you pull your knees in, your core must be actively engaged to bring them in and then resist as you extend. This constant tension creates strength where it matters most. It also helps improve coordination between your upper and lower body, which tends to fade if you don’t directly train it. Stick with smooth reps here and you’ll feel the difference quickly.
Muscles trained: Lower abs, hip flexors, rectus abdominis and glutes
How to do it:
- Lie on your back with your legs extended and arms at your sides.
- Engage your core and lift your legs slightly off the bed.
- Pull your knees toward your chest in a controlled motion.
- Pause at the top while keeping your core tight.
- Extend your legs back without letting them fall.
- Repeat for your repetitions.
Recommended Sets and Reps: Do 3 sets of 10 to 15 repetitions. Rest 30 to 45 seconds between each set
Best options: Single-leg knee push-ups, low-knee squats, alternate knee squats
Form tip: Go slow on the way out to keep the tension at the core.
V-Ups
V-ups bring everything together. You’re working your upper and lower body at the same time, which forces your core to coordinate real power. This movement challenges your balance and control and is what drives results. It also encourages a sharp contraction through your midsection, which helps people feel stronger and stronger. As you get into a rhythm, you’ll feel how much effort your core is putting in to keep everything together.
Muscles trained: Right abdomen, hip flexors, obliques and lower abdomen
How to do it:
- Lie on your back, stretch your arms up and straighten your legs.
- Engage your core and lift your arms and legs at the same time.
- Bring your hands to your feet as you climb up.
- Balance briefly in the top position.
- Under control down the back down.
- Repeat for your repetitions.
Recommended Sets and Reps: Do 3 sets of 8 to 12 repetitions. Rest 45 seconds between each set
Best options: V-big bent knee, V-big next, V-big reach and hold
Form tip: Bring your shoulders and feet together to maintain balance.
Russian twists
If you want to strengthen your waist, you should exercise periodically. Russian twists help you get into your hips, which play a big role in shaping your midsection. This movement also improves your ability to control the side-to-side motion that occurs in everyday activities. When you are in control and attentive with your every twist, you will feel a deep attraction through your core. This is where the real benefit comes from.
Muscles trained: Obliques, rectus abdominis, hip flexors and transverse abdominis
How to do it:
- Sit on the bed with your knees bent and your legs slightly raised.
- Lean back slightly while keeping your chest up.
- Engage your core and twist your torso to the right.
- Turn left in a controlled motion.
- Switch sides while maintaining balance.
- Repeat for your repetitions.
Recommended Sets and Reps: Perform 3 sets of 12 to 16 repetitions per side. Rest 30 to 45 seconds between each set
Best options: Leg bends, heavy turns, slow turns
Form tip: Move your body, not just your arms.
Flutter Kicks
Flutter kicks maintain constant tension in your core, making them incredibly effective at building stability and control. Your lower abs are doing all the work, especially when you keep your legs down. This steady effort helps to strengthen and strengthen the midsection over time. This is one of those moves where shorter sets are best done. Stay locked in and you’ll feel it almost immediately.
Muscles trained: Lower abs, hip flexors, rectus abdominis and quads
How to do it:
- Lie on your back with your legs extended and your arms at your sides.
- Engage your core and lift your feet a few inches off the bed.
- Push your legs up and down in small controlled movements.
- Keep your legs straight and the movement steady.
- Maintain tension throughout.
- Continue to repeat or time yourself.
Recommended Sets and Reps: Do 3 sets of 20 to 30 seconds. Rest 30 to 45 seconds between each set
Best options: Bent knee fitter kicks, slow speed kicks, alternate hold
Form tip: Keep your legs low to increase core engagement.
Top Tips for Strengthening Your Core After 60
Building a stronger and stronger body is all about consistency and how well you connect with each movement. You don’t need long workouts or complicated routines to see progress. What matters most is how you perform each repetition and how many times you return to it. Over time, these small efforts add up in a big way. I’ve seen clients make significant changes just by stepping up their performance and following a short regimen like this. Once your core starts working naturally during the day, that’s when things really change.
- Slow things down: Moving with control will maintain your core strength longer and lead to better results.
- Focus on intensity: Pay attention to how your core feels during each repetition and keep this engagement consistent.
- Stay tuned: A short routine done most days of the week will take advantage of the long workouts you skip.
- Breathe with purpose: Breathe during the hardest part of each repetition to help your core contract more effectively.
- Keep it simple: You don’t need to change exercises regularly. Stick with what works and build from there.
Quotes
- Brobakken, Mathias Forsberg and others. “Abdominal aerobic endurance exercise shows reduction in spotting: A randomized controlled trial.Physiological Reports Vol 11,22 (2023): e15853. doi:10.14814/phy2.15853
- McCarron, Maria Chiara and others. “Effects of a full-body exercise program while sleeping on quality of life, pain and risk of sarcopenia in sedentary elderly people: positive preliminary results of the Padua Prospective Study.” European Journal of Translational Myology Vol 33.3 11780. 26 Sep 2023, doi: 10.4081/ejtm.2023.11780
