[[{“value”:”Crunches are a common addition to ab day workouts for those who want to strengthen their core, build definition, and improve stability. But repeated bending of the spine after 65 could lead to inflammation and severe back pain if you’re not cautious. That’s why Peter Feysa, a pro trainer of 20+ years and the founder of STATE360 Fitness & Performance rarely recommends crunches. So, we spoke with experts and learned another modality to consider: bed exercises.
“Bed-based core exercises are mainly static exercises, which means there’s no bending or twisting on the spine like you would find with crunches or sit-ups. You can get all the benefits of activating the core muscles and protecting the spine without all the stress on the joints,” explains Feysa. “Bed exercises can be a great alternative for people over 65 who have trouble getting up and down off the floor with crunches.”
In addition, beds are also a bit more unstable than exercising on solid ground.
“This can provide an extra benefit to improving balance, since you’d be fighting against that instability while performing the exercises,” says Domenic Angelino, MS, MPH, CSCS, CPT, Chief Exercise Scientist at FitCraft. “This can naturally increase the involvement of various stabilizer muscles, including ones in your core.”
Below are five exercises you can do right in your bed that can help strengthen your core after 65.
Tabletop Hold
“The reason why this is one of the best exercises for a strong back is because there’s no lengthening or shortening of the core muscles. This trains your muscles to stabilize and protect your back,” explains Feysa.
Begin by lying flat on your back.
Reach both arms toward the ceiling.
Lift your legs to a tabletop position with bent knees.
Hold for the prescribed time while bracing your core.
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Dead Bugs
“The reason why this is so effective is because it trains your core muscles to engage and stabilize your spine while your legs are moving,” Feysa tells us.
Begin by lying flat on your back.
Reach both arms toward the ceiling.
Lift your legs to a tabletop position with bent knees.
Press your back into the floor and engage your core.
Lower one arm and the opposite leg, counting to 3 seconds.
Return to the start position.
Repeat on the other side and continue to alternate.
RELATED: 5 No-Equipment Exercises That Strengthen Your Core Faster Than Planks After 40
Supine March
“By engaging your hip flexors and abs, it helps create stability and strength around your spine,” Feysa notes.
Begin lying flat on your back with your knees bent and feet flat on the mattress.
Brace your core.
Lift one foot a few inches off the floor, bringing that knee close to your chest.
Slowly lower.
Repeat on the other side and continue to alternate.
RELATED: 5 Standing Core Moves That Flatten Your Stomach After 40
Tabletop Arm Pulses
“This classic pilates exercise engages the TVA — transverse abdominus. This is the corset muscle that wraps around your waste, and directly holds and protects your spine,” Feysa says.
Begin by lying flat on your back.
Lift your legs to a tabletop position with bent knees.
Extend your arms and place them at your sides near your hips.
Then, start to pulse your arms up and down, keeping them next to your hips.
Maintain tension in your abs and such your stomach into the back of your spine.
Twisting Crunches
“This is a crunch where, instead of going straight up with each rep, you twist your torso all the way to one side as you raise it up,” Angelino explains. “This significantly increases oblique strength and involvement, which can be helpful for safety.”
Lie flat on your back with bent knees and feet flat on the mattress.
Place your hands lightly behind your head.
Activate your core as you lift your head, neck, and shoulders off the bed, crunching up while rotating your torso to the left.
Slowly lower.
Repeat on the other side.
Perform 3 to 4 sets of 8 to 12 reps with 60 seconds of rest.
The post 5 Bed Exercises That Strengthen Your Core Faster Than Crunches After 65 appeared first on Eat This Not That.”}]]