Let’s talk about core strength. No, not six-pack abs or doing endless sit-ups—real, functional strength that helps you move, stand tall, and feel strong daily.
If you’re over 50, you might have noticed changes in your balance, posture, or energy levels. Maybe getting out of a chair isn’t as effortless as it used to be, or you’ve experienced nagging back pain. That’s where core strength comes in. Strengthening your core isn’t just about fitness; it’s about maintaining independence, preventing injuries, and feeling your best as you age.
What Exactly is your "Core" and Why Does It Matter?
Your core is more than just your abs—it includes your lower back, glutes (bum muscles), deep stabilizing muscles, and even your diaphragm. These muscles work together to support your spine, keep you balanced, and help you move efficiently.
Think of your core as your body’s powerhouse. It stabilizes you when you walk, get in and out of your car, reach for something on a shelf, or bend down to tie your shoes. Without a strong core, everyday movements become harder, and the risk of injury increases significantly.
The Impact of Aging on Your Core Strength
As you age, you naturally lose muscle mass – a process called sarcopenia. If you don’t actively work on maintaining strength, your core muscles weaken, making you more prone to pain, stiffness, and limited mobility.
A weak core contributes to:
Chronic back pain
from lack of spinal support.
Slower reaction times & balance issues
A weak core makes it harder to stabilize your body, increasing fall risk.
Poor posture
Without core strength, it’s harder to maintain good posture, which can lead to slouching, rounded shoulders, and added strain on the neck and back.
Increased risk of falls & fractures
A weak core reduces stability, making sudden movements or quick adjustments more difficult, which increases the likelihood of falls.
Limited mobility & stiffness
Core weakness can contribute to tight hip flexors and decreased range of motion, making everyday movements harder.
Digestive issues
Poor posture from a weak core can compress internal organs, slowing digestion and contributing to bloating and discomfort.
Pelvic floor weakness
A weak core often means a weak pelvic floor, which can contribute to incontinence or difficulty with bladder control.
Breathing difficulties
The diaphragm is part of the core. Weakness in this area can lead to shallow breathing, reducing oxygen flow and energy levels.
Difficulty getting up from a chair or bed
Without core engagement, movements like sitting up or standing become harder, relying more on the arms or legs instead of a strong center.
Increased joint strain
A weak core forces other joints, like the knees and hips, to take on more work, which can lead to pain and wear over time.
Solution? You can rebuild and maintain core strength at any age with the right exercises.
5 Beginner At Home Strength Training Exercises For Your Core:
✔ Start small—try one or two exercises for a few minutes each day.
✔ Pair core exercises with daily habits (do them while watching TV or waiting for your coffee to brew).
✔ Listen to your body—challenge yourself, but you shouldn’t feel pain doing these exercises
#1 – High Angle Modified Plank
- Start by placing your hands under your shoulders on a higher surface such as your couch, your bed, or a step on your stairs.
- Step your feet back while keeping your legs straight.
- Keep your neck straight in line with your spine.
- Tighten your abdominal muscles and glute (bum) muscles.
- Hold the position anywhere from 30 – 60 seconds.
#2 – Glute Bridges
- Lying on your back, push through your feet to lift your hips off the ground.
- Tighten your abdominal muscles and glute muscles as you lift off the ground.
- Hold your hips in the air for 3 seconds and then bring them back down. Repeat 12 -15 times.
#3 – Bird Dogs
- Start on all fours with your knees and hands on the ground.
- Extend one arm in front of you and extend the opposite leg behind you. Make sure your lower back does not sag – raise your leg only as high as you can while keeping your back straight.
- Hold for 3-4 seconds and return to your all fours position.
- Extend the opposite arm and the opposite leg.
- Hold for 3-4 seconds and return to your all fours position.
- Compete 4 per side.
Modified Side Plank
- Start by lying on your side resting on your forearm at a 90 degree angle to your body.
- Bend both knees.
- Lift your body off the ground while pressing into your forearm.
- Hold this position for 20 – 60 seconds.
- You can also straighten your top leg for more of a challenge.
Engaging Your Core in Daily Life
- Practice bracing your core by gently pulling your belly button toward your spine while keeping your back straight.
- Continue to breathe normally while keeping your core engaged.
- Maintain this engagement when standing, walking, or lifting objects to build strength during your daily life.
Core strength isn’t about chasing a perfect physique—it’s about building a strong foundation for a vibrant, active life. Whether you want to prevent pain, stay independent, or just feel more confident moving, strengthening your core is one of the best things you can do for your body after 50.
Keep working on your core to:
- Improve Balance & Stability
- Have Better Posture & Less Back Pain
- Increase Mobility & Everyday Strength
- Enhance Breathing & Energy Levels
- Protect Against Injury
Know you need Core Strength but don't know where to start? We Can Help You Achieve this!
If you’re ready to take the next steps to strengthen your core, improve your balance/mobility, have less pain, have more energy and boost your overall health our customized 50+ personal training can target all these issues.
Our 6 Week Stronger For Longer Program is the perfect place to start. Unlike a regular gym where you’d be left to figure it out on your own, we give every member personalized coaching at each session so we can make sure you feel your best at the end of the 6 weeks. We design your program specifically around your personal fitness level and your goals to help you see results in the most safe and effective way possible. We have been the go-to studio for members 50+ for many years so you can rest assured that our team has experience helping you safely strength train even if you have health conditions or any limitations that restrict your movement.
Learn more about the 6 week program here:
