Maintaining core strength is vital as you age, especially once you hit your 50s and beyond. Strong core muscles enhance posture, promote stability, and can reduce lower back pain while lowering the chance of falls. They’re also essential for carrying out everyday activities with ease. However, building and maintaining core strength requires effort, dedication, and an effective workout routine. We consulted with a specialist who provides a 10-minute core workout plan aimed at achieving long-lasting strength well into your later years. You’ll be glad you followed their advice!

Here, Andrea Lepcio, the founder and owner of Mighty Fit, details a 10-minute program designed for beginners to enhance core activation. During each exhalation, focus on engaging your core by picturing it drawing inward and upward from the pelvic floor.

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Wood Chopper

1. Stand tall with your feet shoulder-distance apart, keeping solid form/posture.
2. Breathe in, bringing your right hand toward your left foot and bending your knees.
3. Breathe out, swinging your arm to the right and stretching it back behind you.
4. Perform 12 reps on each side.

Front/Side Crunches

1. Stand tall with your feet hip-distance apart.
2. Place your hands on your shoulders, bringing your elbows to shoulder level, if you’re able to.
3. Crunch your left knee toward your right elbow, performing 12 reps per side.
4. Then, bring your left knee toward your left elbow to complete a side crunch; 12 reps per side.
5. Breathe out as you lift your knee.

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Crescent Bows

1. Stand tall with your feet apart, maintaining solid posture.
2. Bring your right leg back to assume a lunge position on the ball of your right foot.
3. Bend your front knee so that it goes above the ankle.
4. Inhale.
5. Bow forward, breathing out as you flatten your back.
6. Breathe in as you rise up to a standing lunge.
7. When comfortable, lift both arms overhead.
8. Bow as you reach forward with your arms.
9. Return to standing, arms overhead.
10. Perform 8 to 12 reps per side.

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Bird Dog

1. Start on all fours.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the start position.
4. Switch sides.
5. Inhale as you reach and exhale on the return.
6. For a bird-dog crunch, reach your right arm and left leg as you inhale.
7. On the exhale, pull your knee toward your elbow as you crunch.
8. Breathe in and perform 8 to 12 reps on each side.

Cat/Cow

1. Assume all fours.
2. Gently round your spine to assume cat pose.
3. Dip your back and lift your head to assume cow pose.
4. Repeat 8 to 12 times.

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Bridge Pose

1. Lie supine on the floor.
2. Bend both knees, bringing your feet under your heels.
3. Keep your upper body relaxed.
4. Breathe in.
5. Press both feet into the ground and exhale as you lift your hips toward the ceiling.
6. Inhale as you return to the start position.
7. Repeat 8 to 12 times.

Criss Cross

1. Lie supine on the floor.
2. Place one hand over the other behind your head.
3. Inhale as you lift your shoulders and head off the ground.
4. Breathe out as you bring one knee to the opposite elbow.
5. Alternate sides, completing 8 to 12 reps.

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Core Hover

1. Lie supine on the floor.
2. Bend your right knee in toward your chest, holding onto it with your right hand.
3. Place your left hand under your head.
4. Flex the left foot.
5. Lift your head off the ground, keeping your eyes on your left toes.
6. Lift your left leg off the ground and pulse it without allowing it to touch the floor.
7. Complete 20 pulses before switching sides.

Plank

1. Lie flat on your stomach.
2. Place your hands below your shoulders or rise onto your forearms.
3. Your body should form a straight line from your head to your feet.
4. Hold for 10 to 60 seconds.

Plank With Knee Drop

1. Assume a high or forearm plank.
2. Drop and lift your right knee.
3. Switch to your left, and continue to alternate.
4. Breathe out as you drop your knee and breathe in as you lift.

Alexa Mellardo