After age 55, core strength quietly becomes one of the best things you can do for your body. Every day, I work with older adults who want to move better, feel more stable on their feet, and do well in every workout. Core strength is the most important thing for all of these things.
Here’s the truth: sarcopenia makes us lose muscle mass more quickly as we get older. That has an effect on bone density metabolic health, balance, and life span Hormonal changes that happen around menopause make things even harder for women Also, a lot of my clients are dealing with arthritis pain slower reaction times, and a higher risk of falling than they did when they were younger.
A plank is a common core exercise, but it’s not always the best place to start To hold a plank correctly, you need to have strong upper body strength a stable core, and the ability to hold all of your body parts in a single isometric position That’s a lot to ask of someone who is new to working out.
That’s why I made this three move core circuit. These exercises will help you get the strength and coordination you need to work toward a plank, and they’ll make everything else you do easier along the way.
Why it’s more important to have strong core muscles after 55
To keep your balance good posture, and correct form in all of your workouts, you need to have strong core muscles It becomes even more important after age 55.
I see a lot of people over 55 who can hold a plank with good form in my line of work. But these people are very fit and dedicated For most older adults who are just starting to work out the gap isn’t effort; it’s foundation These three exercises will help you build that base.
After 55, these are the only four gym machines you need to rebuild lost muscle.
High knees with a dumbbell held above your head
I like this move because it works on shoulder strength and stability, core stability under uneven loads and anti-extension (not leaning back) all at once. It’s also a good choice for someone who doesn’t feel safe getting up and down from the floor.
Shoulders, core stabilizers, hip flexors and obliques are the muscles that get worked out.
How to Do It:
- Hold a light to medium dumbbell in your right hand.
- Stand up straight and tall.
- If you can, slowly lift the weight above your head.
- For more balance, reach your other arm out to the side.
- Lift one knee at a time while keeping your core stable and marching in place.
- Do 20 reps (10 on each side) before carefully moving the weight to your other hand.
Bird Dogs
Bird dogs help you improve your cross-body coordination and spinal stability If you can do this move well, you’ll be well on your way to doing a perfect plank.
Trained muscles shoulders, lower back, glutes, and transverse abdominis
How to Do It:
- Begin on your hands and knees in a tabletop position.
- Slowly move your right leg behind you so that it is flat on the ground.
- At the same time stretch your left arm out in front of you.
- Keep it for up to 30 seconds.
- Change sides and do it again.
Suggested Sets and Reps: Three rounds of up to 30 seconds on each side as part of the full circuit
Tip for form: Don’t let your hips twist or your lower back arch Keep your spine straight and move slowly and on purpose.
Your upper body strength is top notch if you can do this many pushups after 50.
Hold Hollow
This is a very hard core exercise, and I mean that as a compliment. It works the deep core muscles in the same way that a plank does by tightening them isometrically. The whole front chain of the body needs to work together. One important part of a good plank is not letting your lower back move. The hollow hold works your lower abs in just the right way to do that. I still can’t do this move without my abs shaking.
Trained muscles deep core (transverse abdominis), lower abs hip flexors, and shoulders
How to Do It:
- Lay down on your back on the mat.
- Put your lower back firmly against the mat
- Raise your head and feet a few inches off the floor.
- Put your fingertips on your feet.
- Hold for as long as 30 seconds
Sets and reps that are recommended: As part of the full circuit, do three rounds of up to 30 seconds each.
Form Tip: The whole point of the move is to keep your lower back on the mat. Keep pushing it down the whole time.
How to Put This Circuit in Your Weekly Workout Plan
If you’re new to working out, I suggest doing this core circuit at the end of your workout routine one to two times a week. Do all three moves in a row, then do the circuit three more times.
Always pay attention to your body. Your doctor is the best person to tell you what exercise program is best for you.
5 Bed Exercises That Build Leg Strength Faster Than Squats After 60
What to Expect in 4–6 Weeks: A Woman on One Leg
The word “realistic” is the key. I always have to tell my clients that they can’t get six pack abs just by doing sit ups and planks. Nutrition and lifestyle are very important for getting the look you want.
That being said, here’s what you can realistically expect after doing these moves for four to six weeks:
- Shoulder and chest muscles that are stronger and more stable
- More powerful hip flexors
- More balance
- Better core strength and stability that helps with other exercises and everyday tasks
- A smaller waistline, along with a healthy diet
If one of your goals is to hold a plank you’re making real progress.
I did 10 minutes of Pilates every day for 2 weeks - my core and posture have never felt better
The reward is worth it These moves do a lot of work without making a sound and so will you.
