The 6 Core Exercises Over 50 Year Olds Need In Their Workout Routine

Core exercise for over 50s can be one of the best ways to improve physical health by creating stronger core muscles. Ab workouts arn’t just about aesthetics but will have a lot of carry over throughout your day to day life, from better balance to reduced injury risk.

6 min read
Sean's profile
Written by
Sean Klein
Published on
30/03/22
Last updated
23/06/22
In This Resource
  • Benefits Of Core Exercises For Over 50s
  • 1. Staying Active As You Get Older
  • 2. Mitigates Injury
  • 3. Improve Balance And Stability
  • The 6 Core Exercises Over 50 Year Olds Need In Their Workout Routine
  • Core Muscles Workout For Women Over 50
  • Core Exercise: How Do I Strengthen My Core Over 50?
  • 1. Full Body Resistance Workouts
  • 2. Stand Alone Sessions
  • More Exercises For Seniors With Reduced Mobility
  • Common Questions
  • How Do I Reshape My Body At 50?
  • What Exercises Can I Do To Get Rid Of A Flabby Stomach?

Staying physically active when you are over 50 is a crucial part of the health puzzle. Core exercises should be a part of this physical activity as they play such an important role in day to day life. Thankfully you don’t need to be an athlete or olympian to find exercises to build a strong and robust core. In-fact it can easily be done from the comfort of your own home. Let’s look at 6 exercises you can add into your training regime to improve your core and abs

Benefits Of Core Exercises For Over 50s

1. Staying Active As You Get Older

Staying active as you age is extremely important, muscle loss is a part of ageing, but with appropriate activity and resistance training this can be avoided. This includes avoiding atrophy of the core musculature, making doing core exercises as we age very important.

2. Mitigates Injury

The core musculature is a very large group of muscles that involve the abs (rectus abdominis), lower back (erector spine), and hip joint that all tie together to form the trunk. These muscles play a key role in day to day life, they are often the muscles that prevent us from getting injured from falls or sports injuries. Therefore, training them will be a very worthwhile use of your time.

3. Improve Balance And Stability

This group of muscles play the key roles of balance and stability as we go about our day to day life. From the ability to dance, run and ski, they are being used at all times, even when you’re sitting they will influence your posture.

The 6 Core Exercises Over 50 Year Olds Need In Their Workout Routine

Core Muscles Workout For Women Over 50

Complete 3 rounds

1. Plank

Hold for 30 seconds

2. Half Kneeling Pallof Press

Complete 8 repetitions

3. KB Suitcase Hold

Hold for 20 seconds

Core Exercise: How Do I Strengthen My Core Over 50?

1. Full Body Resistance Workouts

Incorporating these movements into full body resistance workouts is likely the most effective way to avoid muscle loss as you age. This will allow you to maintain strength in all movement categories and muscles groups rather than just the core musculature. If you have the time, this style of training is completely worth the investment.

2. Stand Alone Sessions

If you’re short on time, or just want to focus on one aspect of your physical health, then adding in some core specific training sessions can be a great way to go. Like the example above, you could create endless variations of these sessions, allowing you to create a strong and robust core.

More Exercises For Seniors With Reduced Mobility

Common Questions

How Do I Reshape My Body At 50?

Age doesn’t change the way we all reshape our bodies, through a mixture of good nutrition, exercise and sleep. These are the three key elements to reshaping your body at any stage of life.

What Exercises Can I Do To Get Rid Of A Flabby Stomach?

None. No specific exercise will get rid of body fat. Body fat is reduced by being in a calorie deficit. Creating a calorie deficit can be done either through eating less or burning more calories through movement.

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