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You might think high-intensity gym classes are great for fitness, but they often aren’t the best way to develop the deep core strength necessary as you age. I’ve worked as a strength & conditioning coach and a yoga instructor for over 20 years, during which I’ve witnessed countless fitness trends come and go. However, one truth remains: as we grow older, our muscle mass naturally decreases. To counter this, I recommend five bodyweight exercises that strengthen your core more effectively than crowded fitness classes.
Why Your Core Needs Extra Attention After 45
Many women avoid weightlifting, fearing it will make them bulky, when in fact, it can help them maintain current muscle mass as they age. Building significant muscle mass requires dedication, but core strength is not solely about visible abs. Diminished core strength may lead to back pain, poor posture, reduced coordination and balance, and a heightened injury risk. Integrating core-focused exercises into your routine is crucial and can be easily achieved with bodyweight workouts.
Typical gym classes may emphasize high repetitions and cardio to maximize calorie burn, which isn’t necessarily detrimental. However, when prioritizing core strength, the focus should be on core engagement, control, proper breathing, and stability. By slowing down and fostering a mind-to-muscle connection, you can activate deep stabilizers like your obliques, transverse abdominis, and pelvic floor for an effective core session. A strong core contributes to spinal support and long-term health benefits.
5 Bodyweight Moves to Build Core Strength After 45
Dead Bug
This exercise is great for core strength and stability while not adding stress on your spine.
How to do it: Lay flat on your back with arms straight up towards the ceiling and legs lifted at a 90-degree angle; knees should be stacked above the hips. Try to maintain contact with your lower back to the floor. Engage your core and inhale, as you exhale, extend your right arm overhead and your left leg towards the floor without touching the ground. Pause for a second and then return to your starting position and repeat with the left arm and right leg. Keep the movement slow and controlled.
Sets and reps: Do 3-4 sets of 8-12 reps per side based on your experience level. Start on the lower end and build from there.
Common mistakes:
- Holding the head up can cause strain on the neck. Keep your head on the floor.
- Not hitting the full range of motion, which does not fully engage the core.
- Moving too fast causes you to use more momentum and less muscular strength.
- Arching the lower back, which does not engage the core fully and adds stress on the spine.
Hollow Body Hold
How to do it: Lay on your back with arms overhead and legs straight. Lift arms, shoulders, and legs off the ground while pressing the low back into the ground. Your body should be in a banana shape and hold. If this is too challenging, you can modify by bringing your knees to a 90-degree angle.
Sets and reps: Begin with 3 sets of 15-20 second holds, gradually building up to 3 sets of 45-60 second holds while maintaining correct form.
Common mistakes:
- Arching lower back
- Holding your breath
Bird Dog
How to do it: For your starting position, you’ll be on your hands and knees. Extend your right arm forward in line with your shoulder and left leg straight back (think opposite arm, opposite leg). Keep your spine neutral, core engaged, and hips level. Then return to the starting position and repeat on the other side.
Sets and reps: 3 sets of 8-10 reps per side at a controlled tempo
Common mistakes:
- Arching lower back
- Looking up and adding strain on the neck. Keep your head/neck neutral.
- Rushing through the movement
Glute Bridge March
How to do it: Lay on your back and walk your feet in so that they are parallel about hip distance apart. Your feet should be flat on the floor and knees pointing to the ceiling. Lift your hips into a bridge and keep them there while you alternate lifting one foot off the floor at a time, while keeping the hips level.
Sets and reps: 3 sets of 10 reps per leg. Holding a second on each side.
Common mistakes:
- Using your back instead of your glute engagement to keep your hips up
- Letting the hips drop or rotate
Kneeling Side Plank Hold
How to do it: Come onto your side, propped up on your forearm, bend and stack your knees, and then lift your hips off the ground. Make sure to keep space between your shoulder and ear, and don’t let your side sag towards the ground. Keep a straight line from your knees to your head while engaging your obliques.
Sets and reps: Start with 3 sets of 20-30 seconds per side and then build up to 45-60 seconds as you improve. As you build strength, you can begin to work into a full side plank with your knees off the ground and legs extended.
Common mistakes:
- Dropping your hips
- Shrugging your shoulder into your ear
When You’ll See Results
If you consistently do 2-3 sessions per week for about 10-15 minutes per session, you should begin to feel changes in 4-6 weeks in your core control, posture, and stability. If your goal is to also see your abs, then your routine would also need to incorporate a proper diet!
Speed Up Your Results With These Habits
- Prioritize protein
- Stick to whole foods
- Stay hydrated
- Stress management to reduce cortisol levels
- Shoot for 7-9 hours of sleep per night
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
