With over 15 years of experience as a certified personal trainer, I’ve worked with older adults at many different fitness levels. A common concern I hear is the fear of starting an exercise routine due to limited mobility, especially when movements involve getting down on the floor.
Some of my most effective exercises for the hips, glutes, and core are performed lying down. However, that doesn’t mean the floor is your only option. While I often used a sturdy massage table with gym clients, your bed can be just as effective for these movements.
If rolling out a mat and lowering yourself to the floor isn’t comfortable or practical, these four bed-based lower body and core exercises are a great alternative. Although firm surfaces are generally ideal, you can still gain real strength benefits using a supportive mattress.
Before You Begin
Always check with your doctor before starting a new fitness routine. If you’re new to regular exercise, working with a qualified personal trainer can help ensure proper form and safety.
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No equipment is required for this routine. As your strength improves, you may choose to add resistance bands or light dumbbells for progression.
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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 knees bent.
- Engage your core muscles.
- Squeeze your glutes and lift your hips upward.
- Hold briefly at the top.
- Lower with control and repeat.
2. Heel Slides
- Lie on your back with legs extended.
- Activate your core.
- Slide your left heel toward your hips, bending the knee.
- Return the heel to the starting position.
- Repeat on the right side, alternating evenly.
3. Side-Lying Leg Lifts
- Lie on your left side with your head supported.
- Engage your core and keep hips stacked.
- Align the right leg directly over the left.
- Lift the right leg slowly, squeezing the hip.
- Lower with control, then switch sides.
4. Supine Marches
- Lie on your back with knees bent.
- Brace your core.
- Lift the right foot, drawing the knee toward your chest.
- Lower gently, then repeat on the left side.
- Alternate sides for the full set.
Key Benefits of These Exercises
This routine strengthens 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, these muscles play a vital role in balance, stability, and lower-back protection.
While these exercises are traditionally performed on the floor, doing them on a bed makes them more accessible and joint-friendly. They are low-impact, gentler than movements like squats or sit-ups, and can be safely modified or progressed with guidance from a fitness professional.
