5 Bed Exercises That Rebuild Core Strength After 55, According to Dr. Dustin DebRoy

Dr. Dustin DebRoy, D.C., of The Joint Chiropractic, was recently featured in an Eat This, Not That! article about bed exercises that may help rebuild core strength after 55. In the piece, he explains why core strength depends on more than holding a static plank, and why certain exercises may help improve stability, coordination, and control for everyday movement. Read the full Eat This, Not That! article, “5 Bed Exercises That Rebuild Core Strength Faster Than Planks After 55.”

In a recent Eat This, Not That! article, Dr. Dustin DebRoy shared expert insight on why core strength matters beyond workouts. A strong, coordinated core may support many everyday movements, from getting out of bed and standing from a chair to walking across uneven ground, reaching overhead, and carrying groceries from the car.

“Planks are a good starting point for developing spinal stability, but they are limited when it comes to building true core strength,” said Dr. DebRoy. “The core is designed to both stabilize and move while the arms and legs are in motion.”

That movement matters, especially as the body changes with age. Over time, muscle strength, balance, mobility, and coordination may shift. When the core is not working as well as it could, everyday movements may start to feel less steady, less supported, or more difficult than they used to.

Bed exercises may offer a simple way to help train the core for real-life movement. By combining stability with controlled arm, leg, hip, and spinal movement, they may help support strength, balance, and coordination after 55.

Let’s take a closer look at why core strength matters, how bed exercises may help with stability, and how chiropractic care may play a role in helping the body move and function better.

Why core strength becomes more important after 55

The core includes more than the muscles people often think of as “abs.” It also includes deeper muscles that help support the spine, stabilize the pelvis, and coordinate movement between the upper and lower body.

After 55, changes in muscle strength, balance, mobility, and coordination may affect how steady or supported the body feels. Movements like bending, twisting, standing up, stepping over something, or catching yourself if you lose balance can start to feel more challenging.

That is why core strength matters. It helps the body stay controlled during everyday movement. When the core is strong and coordinated, it may help support posture, balance, spinal stability, and confidence during daily activities.

Why planks are helpful, but limited

Planks may help build endurance and teach the body to stabilize the spine. But they are mostly static. You hold one position and try to stay steady.

That can be useful, but it does not fully reflect how the body moves throughout the day. Most daily activities involve motion. You turn, reach, step, lift, bend, and shift your weight. Your core has to respond while the rest of your body is moving.

That is why exercises that include arm, leg, and hip movements, or gentle rotation, may be especially helpful. They train the core to do what it is designed to do: stabilize and move simultaneously.

Why bed exercises may be a good place to start

One reason bed exercises can be helpful is that they lower the barrier to getting started. You do not need to get on the floor, use equipment, or carve out a large block of time. You can add a few controlled movements before getting up in the morning or as part of a gentle routine.

For adults over 55, accessibility matters. A routine that feels realistic is often easier to repeat. And when it comes to strength, mobility, and stability, consistency can make a meaningful difference over time.

However, the movement should still feel controlled. If a mattress is too soft or unstable, some exercises may be better performed on a firmer surface. The goal is to move with awareness, not speed.

5 bed exercises that may help support core strength

These exercises are designed to challenge the core in different ways. Some focus on stability. Others add leg movement, hip control, or rotation. Together, they help train the core beyond a basic hold.

Bird-Dog

The bird-dog helps train the core to stay steady while the opposite arm and leg move. This is important because many everyday movements require the body to control motion from side to side, such as walking, climbing stairs, or reaching while standing.

Start on all fours in a tabletop position.
Slowly extend your left arm and right leg, keeping your core braced.
Hold for 2 seconds before returning to the start position.
Switch sides, continuing to alternate.

Bicycle Kicks

Bicycle kicks challenge the core while the legs move in a controlled pattern. This exercise may help strengthen the abdominal muscles and improve coordination between the core and hips.

Lie flat on your back and brace your core.
Lift both feet a few inches off the bed.
Keep one leg straight while bending the other to a 90-degree angle.
Start to alternate legs in a controlled motion.
Keep your core engaged throughout.

Glute Bridge With Kicks

A glute bridge with kicks engages the hips, glutes, and core. These areas work together to support the pelvis and lower back during daily activities such as standing, walking, and climbing stairs.

Lie flat on your back with bent knees and feet planted on the mattress.
Activate your core and press through your heels to lift your hips.
Lift your hips as high as possible while keeping control.
Extend one leg straight out in front of you.
Hold for 1 to 2 seconds.
Return that foot to the mattress and switch sides.

Abdominal Curl-Up

The abdominal curl-up helps engage the front of the core without requiring a full sit-up. This small, controlled movement can help build strength while keeping the focus on stability and control.

Lie flat on your back with bent knees and feet flat on the mattress.
Keep your arms by your sides.
Activate your core and slowly lift your upper body.
Slide your hands down until they touch your heels.
Hold briefly.
Slowly return to the start position.

Windshield Wiper

Windshield wipers add gentle rotation, which can help train the core to control side-to-side movement. This matters because turning, reaching, and shifting direction all require the body to manage trunk rotation.

Lie flat on your back with your arms extended out to the side to form a “T” position.
Lift your legs straight up.
Activate your core to stabilize your spine.
Gradually lower your legs to one side.
Use your core to bring them back to the center.
Lower to the other side.

How chiropractic care may support better movement

If stiffness, discomfort, limited mobility, or changes in balance are affecting how you move, a licensed chiropractor can help assess joint function, posture, and movement patterns. Chiropractic care may help support mobility and alignment, making it easier for the body to move with greater control.

At The Joint Chiropractic, our goal is to help you keep moving through every stage of life. Whether you are working on strength, staying active, or looking for ways to support everyday mobility, routine chiropractic care may help support how your body moves and feels.

Visit The Joint Chiropractic to talk with a licensed chiropractor about mobility, alignment, and healthy movement habits that may support your daily routine.