Throughout my 15 years as a certified personal trainer, I’ve worked with many senior clients who had varying levels of mobility. A common concern I hear is the fear that limited movement will prevent them from performing exercises that typically require getting down on the floor.
Many effective movements for the hips, glutes, and core are performed while lying down, but that doesn’t mean the floor is your only option. In my gym, I often used a sturdy massage table, but a firm bed at home can serve the same purpose.
If using a yoga mat and lowering yourself to the ground isn’t comfortable, these four bed-based exercises offer a practical alternative for working the lower body and core. While firmer surfaces are generally ideal, these movements can still deliver meaningful strength-building benefits.
How to Perform This Routine Safely
Before starting any new exercise program, it’s important to check with your doctor. If you’re new to regular exercise, meeting with a qualified personal trainer can help ensure proper technique and reduce injury risk.
No equipment is required to complete this routine. However, as your strength improves, you may choose to add resistance bands or light dumbbells for additional challenge.
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Aim to complete each movement for 1–3 sets of 10–15 repetitions. Beginners should start with fewer reps and gradually increase as strength and endurance improve.
Exercise Instructions
1. Glute Bridge
- Lie on your back with your knees bent.
- Engage your core muscles.
- Squeeze your glutes and lift your hips upward.
- Hold the position briefly.
- Lower your hips slowly and with control.
- Repeat for the desired number of reps.
2. Heel Slides
- Lie on your back with your legs extended.
- Activate your core muscles.
- Bend your left knee, sliding the heel toward your hips.
- Return the left heel to the starting position.
- Repeat on the right side.
- Continue alternating sides.
3. Side-Lying Leg Lifts
- Lie on your left side, resting your head on your left arm.
- Engage your core to stabilize your body.
- Stack your legs and keep your hips aligned.
- Slowly lift the right leg upward.
- Pause briefly at the top.
- Lower the leg with control, then switch sides.
4. Supine Marches
- Lie on your back with your knees bent.
- Brace your core.
- Lift your right foot, bringing the knee toward your chest.
- Lower the foot slowly.
- Repeat on the left side.
- Continue alternating legs.
Key Benefits of These Bed Exercises
This routine targets essential muscles in the core and lower body, including the transverse abdominis, glute maximus, glute medius, glute minimus, hamstrings, and hip abductors. As we age, strengthening these areas plays a crucial role in maintaining balance, improving overall stability, and supporting the lower back.
While these movements are traditionally performed on the floor, adapting them to a raised surface like a bed makes them more accessible. They are low-impact, gentle on the joints, and easier to manage than exercises such as squats or sit-ups. With guidance from a fitness professional, they can also be modified or progressed to match individual ability levels.
