How often do you beat 90% of your peers?

A lifestyle coach reveals the benchmark for elite core strength after 50.

The plank is a great exercise to strengthen the core. In fact, it is often used by physical therapists increase neuromuscular control. The bench is made up of different muscle groups, including your back, abs, pelvic floor, and glutes. Having a weak core puts you at serious risk for problems with your neck, shoulders, posture, hips, and knees.

How strong is your core? We have a test that will help you determine this answer. according to Terry TateossianFounder, Certified Lifestyle Medicine Coach, Trainer, Nutritionist for Women 40+ at THOR – House of Roses If You Can hold the board this is a long time after 50, you are doing well. In fact, it tells you main force stronger than 90% of your peers.

What makes the Plank an effective indicator of core strength and fitness?

When it comes to boards, you either love them or hate them. Tateossian says there is no phase between them.

“They’re one of those exercises that make 30 seconds feel like 3 hours,” he says, noting, “They reflect core strength, spinal stability, and our overall ability to control our entire body. In other words, they require full-body activation. These qualities protect us as we age.”

Ideal Plank Hold for those aged 50+

According to Tateossian, if you can hold a weight plate with solid form—while holding the position without breaking your midsection for more than two minutes with the weight plate resting on top of you—you’re considered the “top” of your age group.

“It refers to functional strength in the core, shoulders, glutes, quads and deep core,” he says.

If your plank fitness is lacking, here’s what to do

If your plank performance could use some improvement, you can perform a few exercises to strengthen your grip. These include dead bugs, bird dogs, modified (knee) boards, and collarbones.

Dead bugs

1. Lying on the back, arms are stretched towards the sky, knees are raised in a table top position.
2. Press your lower back into the floor and engage your core.
3. Lower one arm and the opposite leg.
4. Move for a moment without your hand or foot touching the ground.
5. Return to the starting position.
6. Repeat on the other side and continue alternating

Bird dogs

1. Start from all four sides.
2. Extend your left arm and right leg, keeping your core tight.
3. Hold for a moment before returning to the starting position.
4. Switch sides, keep switching.

Glute Bridges

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1. Begin by lying on your back with knees bent and feet apart on the floor, arms at your sides with palms flat on the floor.
2. Press through your heels so that your body forms a straight line from head to heels.
3. Close your mouth, hold at the top for a moment.
4. Return your legs to the starting position.

“The goal is to progress in core strength over time. So maybe on the first day, you can only hold a full-body plank for 10 seconds, but by day 60, you’ve worked your way up to a two-minute full-body plank, and by day 120, you can hold a 24-pound plate on your back and hold a two-minute plank without breaking.”

Alexa Mellardo