Bed exercises for the abdomen after 55: 5 basic movements

Bed-based exercises are surprisingly effective when it comes to melting unwanted belly fat.

There’s nothing more frustrating than having to deal with the dreaded belly button when you’re getting dressed. This unwanted fat appears in the abdominal area as you age without regular physical activity. Hormonal changes and changes in body composition are also to blame. If you want to reset your fitness routine restore your waistlinewe with Denis ChakoyanRhode Island Certified Fitness Trainer and Owner of Cycle and Fitness LaGrey, who has over 16 years of experience training people of all ages and fitness levels under her belt, here are five things to learn. sleep exercises that can help.

When it comes down to it, bed exercises can be surprisingly effective original attraction.

According to Chakoyan, “When you’re lying down, your spine isn’t under as much pressure as it is when you’re standing or sitting, so your deep core muscles can actually come into play to protect themselves without additional stress. The softness of the mattress also makes your body work a little harder to stay stable, which works against you, but those muscles aren’t actually right.” by maintaining your body weight, your joints are mostly free to move, nothing is loaded and stressed.

Instead of activating the muscles that are supposed to provide stability to the spine, you are activating the larger “face muscles” that are usually acquired when the tension is increased. Speaking of superficial muscles, exercises like crunches only train these muscles and do absolutely nothing to burn belly fat.

Below, Chakoyan walks us through five bed exercises to add to your routine.

Dead steam

1. Lie on your back, stretch your arms to the ceiling and raise your knees in a table top position.
2. Press your back into the mattress and engage your core.
3. Lower one arm and the opposite leg for a count of 3 seconds.
4. Return to the starting position.
5. Repeat on the other side and continue alternating.
6. Do 3 sets of 8 slow, controlled repetitions.

Pelvic reduction

1. Start lying on your back with your knees and feet flat on the mattress.
2. Activate your core by driving your belly toward your spine and rotate your hips.
3. Hold for 10 seconds.
4. Release slowly.
5. Do 3 sets of 15 repetitions.

Upper leg slides

1. Begin by lying on your back with your feet on the mattress.
2. Place your hands at your sides and gently press your back into the mattress.
3. Slide one heel to your side before extending it.
4. Do 3 sets of 10 repetitions on each leg.

Glute Bridges

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1. Begin by lying on your back with your knees bent and feet flat on the bed, arms at your sides and palms facing you.
2. Press through your heels so that your body forms a straight line from head to heels.
3. Close your mouth, hold at the top for a moment.
4. Return your legs to the starting position.
5. Do 3 sets of 12 repetitions.

Heel taps

1. Begin by lying flat on your back.
2. Place your feet on the table and brace your core.
3. Slowly press one heel into the mattress.
4. Keep your ribs and pelvis stable.
5. Repeat on the other side, continuing to alternate.
6. Do 3 sets of 15 repetitions on each side.

Alexa Mellardo