Getting the lower belly area in shape can sometimes feel like an uphill battle. Excess abdominal fat can be seemingly so easy to put on and incredibly time-consuming to shed. While spot-reduction is a myth, you can optimize your workout routine and daily habits in order to lose unwanted body fat and build a healthier physique.

But alas, a common complaint many individuals have is the lack of time—or the desire—to head to the gym for a workout session. Well, we have a convenient solution, and you can do it right in the comfort of your own bed!

We spoke with Jacob Siwicki, founder and head coach of Siwicki Fitness, NCSF and AFAA certified, former top 1% globally ranked Equinox group fitness instructor (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC, who put together a six-minute bed routine that can help strengthen your lower belly quicker than crunches after 65. It’s a great addition to a well-rounded fitness routine, complete with a nutritious diet, stress-management techniques, and restful sleep.

“I like these [exercises] over crunches because your core’s real job is keeping your spine and pelvis steady while everything else moves. Crunches mostly train you to repeatedly bend the spine,” explains Siwicki. “These exercises bring in the deep abs, hips, glutes, and back. They also look more like real life. Walking, carrying groceries, getting out of bed, and catching your balance all require the core to stay steady while something else moves.”

Keep in mind that this routine won’t magically flatten your lower belly overnight; however, it can “wake up” those muscles and alleviate stiffness the following morning.

“Visible changes take consistent training, nutrition, activity, sleep, and time,” Siwicki stresses.

Siwicki recommends performing these moves on a reasonably firm mattress, as a soft bed can make the exercises more difficult to control. This routine may also not be the best option for someone with back pain. It’s always wise to check in with your healthcare provider before starting a new workout.

Pelvic Tilts

1. Begin by lying flat on your back with your knees bent and feet flat on the mattress.
2. Activate your core by driving your belly in toward your spine.
3. Slowly release.
4. Perform this exercise for 45 seconds, then take 15 seconds to rest.

RELATED: 5 Body-Sculpting Moves To Build a Lean Waistline

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. Repeat on the other side.
5. Perform this exercise for 45 seconds, then take 15 seconds to rest.

​​RELATED: 5 Core Moves That Burn Belly Fat Faster Than Crunches

Dead Bugs

1. Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
2. Press your back into the mattress and engage your core.
3. Lower one arm and the opposite leg, counting to 3 seconds.
4. Return to the start position.
5. Continue to alternate.
6. Perform this exercise for 45 seconds, then take 15 seconds to rest.

Glute Bridges

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 surface.
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 2 to 3 seconds.
4. Lower your hips back to the start position.
5. Perform this exercise for 45 seconds, then take 15 seconds to rest.

RELATED: This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50

Seated Marches

1. Begin seated at the edge of the bed with your feet placed hip-width apart on the floor.
2. Gently draw your lower belly inward.
3. Slowly lift one knee up to hip height.
4. Lower.
5. Alternate sides in a “marching” fashion.
6. Perform this exercise for 45 seconds, then take 15 seconds to rest.

RELATED: 5 Daily Walking Drills That Flatten Belly Overhang Better Than Ab Workouts After 45

Knee Fall-Outs

1. Begin by lying flat on your back on the bed.
2. Bend your knees and place your feet flat on the mattress.
3. Allow one knee to open slightly out to the side.
4. Then, bring it back in.
5. Repeat on the other side.
6. Continue to alternate.
7. Perform this exercise for 45 seconds, then take 15 seconds to rest.

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