From initial injury assessment to personalized recovery plans and advanced techniques, discover how...
Read MoreAs we journey through life, our bodies undergo many changes that can affect our strength and stability. After the age of 40, prioritizing core health becomes essential for maintaining mobility, enhancing overall wellness, and preventing injuries.
“As we get older, taking care of our core becomes increasingly important for overall health, mobility and injury prevention,” said Kristen Marsh, PT, DPT at Inspira Sports Rehab Care Vineland. “Whether you’re recovering from a hernia or other conditions that have weakened your core or are looking to build strength and stability, targeted core exercises can help you feel more confident and supported in your everyday life.” Here are some core exercises for people over 40 to help you maintain a strong, stable core and support recovery and long-term health:
1. Pelvic tilts: Activate your abdominal muscles
Pelvic tilts are a gentle way to activate your abdominal muscles and improve lower back stability. They’re especially beneficial for those who may be dealing with lower back pain or recovering from abdominal surgery. Here’s how to perform this exercise:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles and slowly press your lower back into the floor.
- Hold the position for a few seconds, then relax.
Continue for 10 to 15 repetitions.
2. Bird-dog: Target your entire core
The bird-dog exercise targets your entire core, including your lower back, while also improving balance and coordination. This exercise is a safe and effective way to build core strength without putting strain on the spine. Here’s how to do bird-dogs:
Begin on all fours with your hands directly under your shoulders and your knees under your hips.
- Slowly extend your right arm forward and your left leg back, keeping both parallel to the floor.
- Hold for a few seconds, then return to the starting position.
Alternate sides, performing 10 to 12 repetitions on each side.
3. Seated abdominal contractions: Build core strength
“This seated exercise is a great option for building core strength while sitting, making it accessible to people who may prefer low-impact movements,” said Tracey Schultes, MPT at Inspira Sports Rehab Care West Deptford. “It also helps improve posture by strengthening your deep abdominal muscles.” Follow these steps to perform this exercise:
- Sit in a sturdy chair with your feet flat on the floor.
- Engage your core by pulling your belly button in toward your spine as if you’re bracing your abdominal muscles.
- Hold this contraction for 10 seconds, then relax.
Continue for 10 to 15 repetitions.
4. Modified plank: Strengthen your core
A modified plank is a gentle version of the traditional plank that still provides great benefits for strengthening your core without overexertion. This exercise can help you build endurance in your core muscles over time. To do a modified plank, follow these steps:
- Start on your knees and forearms, with your elbows directly beneath your shoulders.
- Tighten your core and maintain a straight line from your shoulders to your knees.
- Hold this position for 15 to 30 seconds, working up to longer durations as you build strength.
Repeat these steps three times.
5. Standing march: Improve balance
For those who prefer to stay off the floor, standing marches are a great way to engage your core while improving balance and coordination. It’s a simple yet effective exercise that’s easy to incorporate into your daily routine. Here’s how to do standing marches:
- Stand with your feet hip-width apart, holding onto a chair or wall for support if needed.
- Engage your core and slowly lift one knee towards your chest, then lower it back down.
Alternate legs, performing 10 to 12 repetitions on each side.
6. Bridge: Strengthen the lower back, glutes and core
The bridge is an excellent exercise for strengthening the lower back, glutes and core, making it a great all-around movement for maintaining a strong and stable body. Here’s how to perform this exercise safely:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Engage your core and slowly lift your hips off the ground, forming a straight line from your shoulders to your knees.
- Hold for a few seconds, then lower your hips back down.
Perform for 10 to 15 repetitions.
As we age, it’s natural for muscle mass to decrease and for balance to become more of a challenge. Strengthening your core not only helps with stability and balance, but also supports your lower back and overall posture, making daily movements safer and more comfortable. “Before starting any new exercise routine, especially if you’re recovering from a medical condition, talk to your doctor or physical therapist to ensure the exercises are right for you,” said Marsh.
Strengthening your core isn’t about achieving a flat stomach—it’s about building a solid foundation that helps you live a healthier, more active life. No matter your age, it’s never too late to get started.
