Basic exercises for people over 50, Trainer recommends

Want a stronger core after 50? Get started with these 5 trainer-approved moves.

When you hear the term “core training,” you probably picture crunches, sit-ups, and six-pack abs. But after age 50, the goal of core training becomes less about appearance and more about things that help you stay independent and support healthy aging, such as maintaining your strength, balance, and mobility.

As you age, reads to show main force is associated with improved balance, reduced risk of falls, improved walking performance, and reduced back pain in older adults. Other research shows that a strong core also helps maintain posture, making common daily activities like carrying groceries, climbing stairs, and getting up off the floor easier and safer.

To help you get started, we talked to you James Bickerstaff, CPTpersonal trainer in OriGymwho shares his top five core exercises for adults over 50. “These moves focus on building strength and training your body to stabilize your spine,” says Bickerstaff. “They also strengthen the deep abdominal muscles and train stability along your spine, which is especially beneficial for adults over 50.”

Read on for exercises and detailed step-by-step instructions. So don’t miss these when you’re done 4 standing exercises that will shrink your stomach faster than gym classes after 60 years.

Dead steam

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Despite its unusual name, the deadlift is one of the most effective exercises for developing deep core stability. The movement trains your core to resist unwanted movement of the spine as you align upper and lower body.

How to do it:

1. Lie on your back and stretch your arms to the ceiling.
2. Bend your knees to about 90 degrees.
3. Press your lower back into the floor.
4. Engage your abdominal muscles.
5. Slowly lower your right arm to the floor behind you.
6. At the same time, extend your left leg towards the floor.
7. Just move as far as possible while keeping your lower back stable.
8. Return to the starting position and repeat on the opposite side.
9. Do two to three sets of 8 to 12 repetitions per side. Rest 45 to 60 seconds between sets.

Bird dog

Bird pushups are widely regarded as one of the best functional core exercises because they combines stability, balance and harmony. The movement strengthens the muscles that support your spine while teaching your body to move with control.

How to do it:

1. Get down on your hands and knees.
2. Place your hands directly under your shoulders.
3. Place your knees under your hips.
4. Flatten your core and keep your back straight.
5. Extend your right arm forward and extend your left leg behind you.
6. Hold for one to two seconds when both arms are parallel to the floor.
7. Slowly return to the starting position and repeat on the opposite side.
8. Do two to three sets of 6 to 10 repetitions per side, resting 45 to 60 seconds between sets.

Glute money

Many people do not realize this Strong glutes are important for core strength. “Your glutes play a major role in core function, and bridges help strengthen your lower back, back, and abdominal muscles while improving your pelvic stability,” says Bickerstaff.

How to do it:

1. Lie on your back and bend your knees.
2. Place your feet on the floor about hip-width apart.
3. Place your hands comfortably on your sides.
4. Strengthen your core before starting to move.
5. Press through your heels.
6. Lift your hips until your body forms a straight line from your shoulders to your knees.
7. Squeeze your glasses on the move.
8. Hold for one to two seconds while keeping your body straight.
9. Slowly return your feet to the ground.
10. Aim for two to three sets of 10 to 15 repetitions. Rest 45 to 60 seconds between sets.

Side plank

“Side planks target your hip muscles, which are often neglected in traditional core exercises,” says Bickerstaff. “They also strengthen your core and stability muscles, which help maintain balance and protect your spine.”

How to do it:

1. Lie on your side and stretch your legs.
2. Place your elbow directly under your shoulder.
3. Cross your legs over each other.
4. Brace your core and lift your legs off the floor before lifting.
5. Form a straight line from your head to your feet.
6. Keep your shoulders and hips even.
7. Hold the position while breathing steadily through your nose.
8. Lower with control and repeat on the opposite side.
9. Do two to three sets of 15 to 30 seconds per side, resting 45 to 60 seconds between sets.

Pallof Press

The Pallof Press is a highly functional anti-rotation exercise that trains your body to resist unwanted twisting forces, which is essential for maintaining spinal stability and improving mobility as you age.

How to do it:

1. Attach a resistance band at chest height.
2. Stand next to the anchor point.
3. Hold the band with both hands on your chest.
4. Place your feet about shoulder width apart.
5. Engage your core and maintain an upright posture.
6. Slowly press your arms straight out in front of you.
7. Resist the pull of the band throughout the movement.
8. Pause for a second or two and stretch your arms.
9. Bring your arms back to your chest with control.
10. Do two to three sets of 10 to 12 repetitions on one side. Rest 45 to 60 seconds between sets.