After 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 keep up with every workout. 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 longevity, bone density, metabolic health, and balance. And for women, changes in hormones around menopause make things even harder. Many of my clients also have 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 way to start. To hold a plank correctly, you need to have strong upper body muscles, a stable core, and the ability to hold all of your body parts in one isometric position. That’s a lot to ask of someone who is just starting to work out.
I made this three-move core circuit for that reason. These exercises will help you get the strength and coordination you need to work toward a plank, and they will also make everything else you do easier.
Why core strength is more important after age 55
Core strength is important for keeping your balance, good posture, and proper 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 fit and dedicated. For most older adults who are just starting to exercise, the difference isn’t in the effort; it’s in the foundation. These three exercises are meant to help you build that base.
The Four Gym Machines You Need After 55 to Get Your Muscles Back
Hold dumbbells over your head while doing high knees.
This move is great because it works on anti-extension (not leaning back), core stabilization when the load is uneven, and shoulder strength and stability all at the same time. It’s also a good choice for someone who doesn’t want to get up and down from the floor.
Muscles worked: shoulders, core stabilizers, hip flexors, and obliques
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 over your head.
- For more balance, reach out with your other arm to the side.
- With control, lift one knee at a time and march in place while keeping your core stable.
- Do 20 reps (10 on each side) before carefully switching the weight to the other hand.
Bird Dogs
Bird dogs help with cross-body coordination and keeping your spine stable. You’ll be well on your way to doing a perfect plank if you can master this move.
Muscles worked: glutes, lower back, transverse abdominis, and shoulders
How to Do It:
- Get down on your hands and knees and start on a table.
- 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.
- Hold for 30 seconds at most
- Change sides and do it again.
Hollow Hold
I mean that as a compliment when I say that this is a very hard core exercise. It works the deep core muscles in the same way that a plank does, by tightening them isometrically. The entire front chain of the body needs to work together. One of the most important parts of a good plank is keeping the lower back from moving. The hollow hold trains the lower abs to do just that. I still can’t do this move without my abs shaking.
How to Do It:
- Put your back on the mat
- Push your lower back firmly into the mat.
- Lift your head and feet off the floor by a few inches.
- Put your fingers on your toes.
- Hold for up to 30 seconds.
How to Put This Circuit in Your Weekly Workout Plan
Shutterstock
If you’re new to working out, I suggest doing this core circuit at the end of your workout one to two times a week. Do all three moves in a row, and then do the circuit three times in a row.
Your doctor is the best person to tell you what exercise program is best for you, but you should always listen to your body.
What to Expect in 4 to 6 Weeks: A Woman Standing on One Leg
The word “realistic” is important here. 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 they want.
That being said, here is what you can realistically expect after doing these moves for four to six weeks:
- Shoulders and chest muscles that are stronger and more stable
- Hip flexors that are stronger
- More balance
- Better core strength and stability that helps with other exercises and everyday tasks
- A smaller waistline, if you eat right
