Have you ever struggled to lift your carry-on into the overhead bin?
Or felt that twinge in your shoulder while reaching for something on a high shelf?
As we age, these everyday movements can become more challengingbut they don’t have to be.
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With the rightexercises, you might maintain your independence and strength well into your golden years.
I’ve spent my career helping people stay strong and capable at every age.
Why Core Strength Matters After 50
Our core is involved in all movements.
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It’s responsible for helping us do all our everyday activities and is particularly important for balance.
Most people tend to hold planks passively.
Then, lift your eyes, elbows, and chest off the ground.
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You should feel this all across your back and even down into your legs.
The goal is not to throw yourself up high and collapse to the ground.
Lift slowly, only as high as it’s possible for you to pause for a couple of seconds.
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Then lower slowly and repeat.
You don’t need to do a ton of these, do 20 reps slowly and do them well.
Walk with good posture and intentional steps.
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Ideally, take the muscle activation you learned from the 8-point plank and put it into practice here.
This strength comes into play in just about all elements of everyday life.
We’re typically either trying to move something or trying to keep something from moving us.
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A good tip to consider here is making a triangle from your shoulders to your hands with straight arms.
Your hands should then stay somewhat centered on your chest as you rotate.
This will help you remember to do this movement from your core, not just your arms.
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Keep core activation here like you learned from the 8-point plank, and then return to start.
Then, reach with your left arm and right leg.
Going slowly also helps sort the coordination piece of this exercise.
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Be patient with yourself.
Most people struggle at the start to get their opposite limbs moving the way they want for this exercise.
Then press your hips into the air, making a straight line from your knees to your shoulders.
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Remember your core activation and squeeze your glutes at the top.
Pause for 3-5 counts then lower and repeat.6254a4d1642c605c54bf1cab17d50f1e
This is a simple one but valuable.
you’re able to progress it over time with more reps, or a weight to your lap.
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Then, extend your right arm and left leg, once again reaching toward opposite walls.
Build Core Stability with Bear Planks
The Bear Plank starts in a tabletop position.
Once again, core activation is first.
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Then, simply float your knees a couple of inches off the ground and hold there!
The more muscles you’re able to engage, the better!
Start by taking a simple step with your right arm and left leg simultaneously.
Then, go back to the start and repeat on the other side.
And of course, remember, core activation!
Then, hold 20-30 seconds before switching sides.
All the same cues from the Farmer Carry and Woodchopper apply here.
you’re able to also walk farther away from where the band is anchored.
Everything in there is involved when you’re sprinting.
Frequency tends to be more important than intensity, so set a small goal for each day and begin.
You don’t need fancy machines or even workout clothes.
you might do multiple valuable things in just a few minutes, wherever you are.
Small, daily efforts add up to significant value over time.
Start smallstart todayand then keep at it.
