Core strength does more than flatten your stomach. For adults over 55, it plays a vital role in balance, posture, back health, and even the ability to get up from a chair or reach overhead without strain. A few simple exercises can help you stay steady, mobile, and independent well into your later years.
We spoke with Cheri Kohls, a certified personal trainer who works with older adults, about how core workouts can improve everyday movement and reduce discomfort. “A strong core isn’t about achieving six-pack abs,” says Kohls. “It’s about ensuring your body has the support it needs for everyday activities. Strengthening your core can significantly improve your quality of life.”
Your core is the center of everything you do, says Kohls. If it’s weak, other parts of the body compensate, and that’s when injuries tend to happen.
Why Core Strength Becomes More Important With Age
The muscles in your midsection help support your spine, stabilize your pelvis, and guide your movements throughout the day. As we get older, the natural loss of muscle mass and flexibility can make it harder to stay upright, especially during tasks like climbing stairs, bending over, or reaching for something on a shelf. Without regular engagement, the abdominal and lower back muscles can weaken, contributing to poor posture, stiffness, and a higher risk of falling. Studies from the Mayo Clinic and Harvard Health have shown that regular core strengthening can help reduce lower back pain and improve mobility in older adults.
5 Gentle Core Exercises That Make a Big Impact
These low-impact exercises are safe, effective, and require no special equipment. You can do them at home in just a few minutes a day. Begin with a few repetitions and gradually build up as your strength improves.
Seated Knee Lifts
Sit tall in a sturdy chair with your feet flat on the floor. Engage your abdominal muscles and slowly lift one knee toward your chest, then lower. Alternate sides. This strengthens the lower abs and improves hip mobility.
Bridge Exercise
Lie on your back with your knees bent and feet flat. Engage your core and lift your hips, creating a straight line from shoulders to knees. Hold for a few seconds, then lower. This move works the glutes, back, and abdominal muscles together.
Seated Side Bends
While seated, place your hands behind your head. Slowly bend to one side, return to center, then bend to the other side. This activates the obliques and improves spinal flexibility and lateral stability.
Bird Dog
Begin on all fours. Extend your right arm forward and your left leg back. Hold briefly, return to start, then switch sides. This exercise builds core coordination, stability, and balance.
Abdominal Bracing
While standing or sitting, gently draw your belly button in toward your spine. Hold for several seconds, then relax. Repeat a few times. This small move increases awareness and reinforces deep abdominal strength that supports posture.
“Consistency is key,” says Kohls. “Incorporating these exercises into your daily routine can lead to noticeable improvements in posture and back health.”
Tips for Core Success After 55
When starting a new core routine, go at your own pace. These tips from Cheri Kohls can help you stay safe and motivated:
Start with just a few reps and build gradually.
Pay close attention to form. Controlled movement is more effective than rushing through exercises.
Try to do core work at least two to three times per week.
Modify or skip any movement that causes discomfort. When in doubt, consult a fitness professional.
ZestYears Contributor Cheri Kohls, CPT
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