4 Bed Exercises That Shrink Stubborn Midsection Faster Than Ab Workouts After 60

By Alexa Mellardo

March 20, 2026

Ah, belly fat. As you age, this pesky fat seems so easy to put on and incredibly challenging to lose. Not only is a belly pooch frustrating to deal with, but it also presents dangers to your overall well-being. Visceral fat, specifically, wraps around your internal organs and can lead to cardiovascular disease and certain forms of cancer. That’s why it’s essential to optimize your daily lifestyle in order to shrink stubborn belly fat after 60—and we have four productive exercises to help you do exactly that. The best part? You can do them from the comfort of your bed.

According to Karen Ann Canham, CEO and founder of Karen Ann Wellness, Board-Certified Wellness Coach, and Nervous System Specialist who has almost two decades of experience in wellness and corporate leadership, bed exercises are productive because they lessen strain on the joints while consistently engaging the core and hips. Plus, the mattress offers support so your muscles can be engaged without experiencing tension in the lower back or neck.

Below, Canham breaks down four excellent bed exercises that will help shrink your midsection quicker than ab workouts alone.

Clamshell

1. Lie on your side with your knees stacked and bent.
2. Keep your feet together as you lift your top knee, like a clamshell opening.
3. Lower.
4. Avoid rotating through your lower back.
5. Perform 2 sets of 12 reps.

Side-Lying Leg Lifts

1. Begin by lying on one side with your legs stacked, your head resting on your bottom arm, and your top hand placed on your hip.
2. Lift your top leg upward.
3. Hold it for a moment.
4. Slowly lower.
5. Repeat on the other side.
6. Perform 2 sets of 15 reps on each side.

Heel Slides

1. Start by lying flat on your back with your legs on the mattress.
2. Place your arms at your sides and gently press your lower back into the mattress.
3. Slide one heel back toward your hips before lengthening it back out.
4. Complete 2 sets of 10 reps on each side to boost joint mobility and the hip flexors.

Glute Bridges

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1. Begin by lying flat on your back with bent knees and feet hip-width apart on the mattress, 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 2 sets of 12 reps.