CPT shares 5 core movements that will show if your core strength is where it should be after 50.
When you hear the term “core strength,” what probably comes to mind is six-pack abs or endless crunches. But after age 50, true fitness has less to do with aesthetics and more to do with how well your body moves and functions during everyday life.
Your core acts as and supports your body’s central support system improve your condition, transferring power between your upper and lower bodyand reduce the pressure on the joints. A strong core can also make you grow balance and movementboth of which are important for healthy aging. In addition, research shows that decreased core strength is associated with decreased balance and increased risk of falls in older adults.
But with all the noise online, how can you determine which basic movements are best for them? Identify your core strength after 50? To find out, we talked to him James Brady, CPTcertified personal trainer at OriGymwho shares his top five moves. If you can perform these movements with good form and control, you’re probably much better than people your age.
Read on for detailed exercises and instructions. So when you’re done, be sure to check these out 5 Morning Exercises That Improve Your Balance Faster Than Yoga After 60.
Plank
Planks require you to keep your body in a straight line, which creates coordinated tension through your core, shoulders, glutes, and lower back. “The board is one of the best indicators of core stability and general stability after 50,” says Brady.
How to do it:
- Start from the floor, leaning on your hands and feet.
- Place your elbows directly under your shoulders.
- Extend your legs behind you to spread your legs.
- Keep your whole body in a straight line.
- Engage your muscles and bones.
- Don’t let your hips go too low or too high.
- Maintain steady breathing through your nose.
- Hold for 20 to 60 seconds and repeat two to three rounds with 60 seconds of rest.
Dead bugs
Deadlifts challenge your coordination and core control while reducing strain on your lower back. Because your opposite limb moves simultaneously, deadlifts train your core to stabilize your spine as you move.
How to do it:
- Lie on your back and stretch your arms to the ceiling.
- Bend your knees to 90 degrees with your feet parallel to the floor.
- Gently press your lower back into the floor.
- Engage your core and slowly lower your right arm and left leg to the floor.
- Stop before your lower back lifts off the ground.
- Return to the starting position with control.
- Repeat on the opposite side.
- Perform two to three sets of 10 to 12 repetitions per side, resting 45 to 60 seconds between sets.
Bird dogs
“Bird dogs strengthen the core and also improve balance and posture,” says Brady. Additionally, bird poses train your body to stabilize during cross-body movement.
How to do it:
- Start on all fours with your hands under your shoulders and knees under your sides.
- Keep your spine neutral and your core engaged.
- Slowly stretch your right arm forward and stretch your left leg back.
- Keep your hips level and avoid twisting your torso.
- Pause at full extension for one to two seconds.
- Return to the starting position and repeat on the opposite side.
- Do two to three sets of 8 to 12 repetitions per side. Rest 45 to 60 seconds between sets.
Russian twists
Russian twists target your obliques (side cage) and core rotator cuff muscles. Rotational strength becomes more important with age because many daily activities, such as reaching, turning, and carrying objects, involve controlled rotation.
How to do it:
- Sit with your knees and feet flat on the floor.
- Lean back slightly and keep your spine neutral.
- Engage your core and lift your chest.
- Bring your hands together in front of your body.
- Roll your torso to one side in a controlled motion.
- Return to center.
- Turn to the opposite side.
- Continue placing the sides.
- Aim for two to three sets of 16 to 20 total rotations and rest 45 to 60 seconds between sets.
Glute Bridges
Brady explains that “a strong core is not just about the abs.” “The glutes play an important role in pelvic stability and lower back support.”
How to do it:
- Lie on your back, bend your knees and place your feet flat on the floor.
- Place your feet hip-width apart and your arms at your sides.
- Engage your core and press through your heels.
- Lift your hips until your body forms a straight line from your shoulders to your knees.
- Squeeze your glasses on the move.
- Pause for one to two seconds before lowering.
- Do two to three sets of 12 to 15 repetitions. Rest 45 to 60 seconds between sets.
Adam Meyer, RHN
Adam is a health writer, fully certified nutritionist, and 100% plant-based athlete. Read more about Adam
