Every day, I work with older adults who want to move better feel more stable on their feet, and be able to do every workout on their own. Core strength is the key to all of this.
The truth is that sarcopenia makes us lose muscle mass faster as we get older. That has an effect on balance bone density metabolic health, and how long you live. And for women, changes in hormones around menopause make things even harder. Many of my clients also have to deal with arthritis pain, slower reaction times higher risk of falling than they did when they were younger.
Planks are a common core exercise but they aren’t always the best place to start. To hold a plank correctly, you need to have strong upper body muscles, a stable core, and the ability to keep all of your body parts in a single isometric hold. That’s a lot to ask of someone who is just starting to work out.
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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. Plus, they’ll make everything else you do feel easier along the way.
Why core strength is more important after 55: side plank hip lift
Core strength is important for keeping your balance good posture, and correct form in all of your workouts. It becomes even more non-negotiable after 55.
I see a lot of people over 55 who can hold a plank with good form in my job. But these people are very dedicated and fit. For most older adults who are just starting to work out, the difference isn’t effort; it’s foundation these three exercises will help you build that base.
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Overhead Dumbbell Hold with High Knees
I love this move because it works on all three things at once: anti-extension not leaning backward, core stabilization under uneven loading, and shoulder strength and stability. It’s also a great 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 steady.
- If you can, slowly lift the weight over your head.
- For more balance, stretch 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.
Recommended Sets and Reps: 20 reps for each arm (10 knee lifts on each side), three rounds as part of the full circuit.
Tip for form: Don’t lean back when you lift the weight. Keep your ribs down and core tight to fight that pull back.
Bird Dogs
Bird dogs help with cross-body coordination and keeping your spine stable. If you can do this move well, you’ll be well on your way to doing a perfect plank trained muscles: glutes, lower back, transverse abdominis, and shoulders.
How to Do It:
- Begin on your hands and knees in a tabletop position slowly stretch your right leg out behind you in a straight line.
- At the same time, put your left arm straight out in front of you.
- Keep it for up to 30 seconds change sides and do it again.
Recommended 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 rotate or your lower back arch. Keep your spine straight and move slowly and on purpose.
Hold Hollow
I mean that as a compliment when I say that this is a very hard core exercise. It works the deep core muscles by tightening them in the same way that a plank does. The whole front chain of the body has to work together. One of the most important things to do when doing a plank is to keep the lower back from swaying. The hollow hold teaches the lower abs to do just that. I still can’t do this move without my abs shaking muscles worked: deep core (transverse abdominis), lower abs, hip flexors, and shoulders.
How to Do It:
- Put your back on the mat push your lower back firmly into the mat.
- Raise your head and feet a few inches off the ground put your fingers on your feet.
- Hold for up to 30 seconds sets and reps that are good: As part of the full circuit, you can do three rounds of up to 30 seconds each.
Tip for the move: Don’t let your lower back come off the mat. That’s the whole point. Keep pushing it down the whole time.
How to Put This Circuit into Your Weekly Workout Plan
If you’re new to working out, I suggest doing this core circuit at the end of your workout one or two times a week. Do all three moves in a row, and then do the circuit three times in a row.
Always pay attention to what your body is telling you, and your doctor will tell you what exercise program is best for you.
What to Expect in 4–6 Weeks: A Woman Standing on One Leg
The key word here is “realistic.” I always have to tell my clients that they can’t get six-pack abs by doing sit-ups and planks. Nutrition and lifestyle are very important for getting the look they want.
That being said, here’s what you can realistically expect after doing these moves for four to six weeks:
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- Shoulders 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, if you eat the right foods
- If one of your goals is to hold a plank, you’re making real progress the reward is worth it. These moves do a lot of work without making a sound, and so will you.
