AfriPulse
Incorporating these simple bed exercises into your morning routine is a breeze.
Have you ever pondered your own strength? It’s a question that intrigues fitness enthusiasts across the board. Understanding your strength is beneficial for various reasons. If you find that your strength isn’t up to par, it might be time to intensify your workout regimen. Conversely, if you’re as strong as you should be, it brings peace of mind. To help assess this, we consulted Eric North, The Happiness Warrior—a wellness speaker and coach who is redefining aging with purpose and vigor. He shared a straightforward method: try completing four bed exercises without resting if you’re over 50. If you succeed, your core strength is outstanding.
But why focus on bed exercises? These routines are a superb way to evaluate core strength because they test the muscles that stabilize your hips, spine, and pelvis—the key elements of core functionality.
“Completing a series of core exercises back-to-back without rest, particularly on a soft bed surface, is a strong indicator of your stabilization-endurance and neuromuscular control. These factors are crucial for functional aging and maintaining vitality,” North explains. “As we age, our core muscles can weaken if not regularly exercised and cared for. This can hasten the need for assisted living and significantly affect our vitality.”
“The ability to complete multiple core exercises consecutively without rest, especially on a soft surface like a bed, is a significant indicator of stabilization-endurance and neuromuscular control. These are critical metrics for functional aging and vitality,” North tells us. “As we age, our core muscles naturally decline without consistent exercise and maintenance. This can accelerate the need to enter assisted living and have a profound impact on our vitality.”
Pelvic Tilts (The Foundation)
Pelvic tilts activate the deep core muscles while promoting lower back mobility. According to North, “you should feel your lower abdominal muscles ‘hollow’ out when you do this move.
Lie flat on your back with knees bent and feet flat on the mattress.
Breathe in to relax.
On the exhale, pull your belly button in toward your spine, flattening the small of your back against the mattress.
Release.
Perform 10 to 15 slow pelvic tilts.
Dead Bug (Stability)
The dead bug builds coordination and prevents arching in the lower back. According to North, this move should make you feel a “steady burn in the mid-section as you fight to stay still.”
Lie face-up on the mattress with your arms extended toward the sky and knees lifted and bent to 90 degrees.
Press your lower back into the mattress as you gradually lower your left arm and extend your right leg.
Return to the center.
Then, lower your right arm and left leg.
Continue to alternate.
Perform 10 reps on each side.
Glute Bridges (Posterior Chain)
Glute bridges engage the hamstrings and glutes while supporting lower back stability. North says you should feel “tension in the back of the legs and lower torso.”
Begin by lying flat on your back with bent knees and feet hip-width apart on the floor, arms at your sides with palms pressing into the ground.
Press through your heels to lift your hips until your body forms a straight line from head to heels.
Squeeze your buttocks, holding at the top for a moment.
Lower your hips back to the start position.
Perform 12 to 15 reps.
Modified Hollow Body Hold (Advanced)
The modified hollow body hold promotes total core endurance.
Lie flat on your back.
At the same time, lift your head, shoulders, and feet approximately 6 inches off the mattress.
Reach both arms toward your feet so your body forms a shallow “C” or banana shape.
Hold this position while taking deep breaths.
If your lower back begins to arch, lift your legs up higher or slightly bend your knees.
Hold for 20 to 30 seconds.
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