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Building a strong core isn’t merely about achieving six-pack abs to showcase at the beach; it’s fundamental to almost every movement your body performs. Your core plays a critical role in stabilizing your spine, enhancing posture, and reducing the risk of injuries during both workouts and everyday activities. Especially after the age of 45, sustaining core strength becomes increasingly vital. Muscle mass naturally decreases with age, and research indicates that the deep stabilizing core muscles that keep your body upright, such as the transverse abdominis and multifidus, are typically among the first to deteriorate if not consistently trained.
How can you assess your core strength effectively? One of the simplest and most efficient methods to evaluate your core endurance is by doing a forearm plank. Amanda Dvorak, CPT, a certified personal trainer at Garage Gym Reviews, shares with Eat This, Not That!, “If you can maintain a forearm plank with proper form—hips level, glutes engaged, and spine neutral—it indicates that your core endurance is above average for your age group. Holding this position for 90 seconds demonstrates the strength and stability required to support your spine and avoid injuries. It’s a straightforward test, yet a strong indication of solid foundational fitness.”
The Forearm Plank Test
This exercise serves as a benchmark for core strength beyond age 45. Successfully holding it with perfect form for 90 seconds indicates that your core endurance surpasses that of most of your peers.
How to do it:
- Lie face down on the floor. Place your forearms flat with elbows under your shoulders.
- Extend your legs behind you and press up onto your toes.
- Keep your hips level, glutes engaged, and spine neutral. Avoid sagging or piking your hips.
- Hold this position while breathing steadily.
Pass standard: Hold for 90 seconds with excellent form.
Tip: If your hips drop, your shoulders shrug, or your lower back starts to ache, stop and record your time.
Dead Bugs
Dead bugs are another stellar core exercise that trains your deep core stabilizers in a way that mimics the anti-extension work of the plank, but in a supine position, making it easier to focus on control. They also help improve coordination between your upper and lower body.
How to do it:
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
- Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed into the ground.
- Return to the starting position and repeat on the opposite side.
Sets & Reps: 3 sets of 8 to 10 reps per side. Rest for 30 to 60 seconds between sets.
Tip: Move slowly to maintain tension in your core throughout the movement.
Side Planks
Side planks target your obliques (side abs), which studies show are crucial for rotational stability and spinal support. Compared to the traditional plank, side planks also challenge your hips and shoulders in a different plane of motion.
How to do it:
- Lie on your side with your elbow under your shoulder and legs stacked.
- Lift your hips so your body forms a straight line.
- Hold the position while keeping your core tight and avoiding any sag in your hips.
Sets & Time: 3 sets, holding for 20 to 40 seconds per side. Rest for 30 to 60 seconds between sets.
Tip: If full side planks are too difficult, bend your knees and lift from that position.
Glute Bridges
Strong glutes support a solid plank hold by stabilizing your pelvis and reducing stress on your lower back. Additionally, glute bridges strengthen your posterior chain (backside) while reinforcing hip extension.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, roughly hip-width apart.
- Press through your heels to lift your hips toward the ceiling.
- Squeeze your glutes at the top, hold for one second, then lower slowly.
Sets & Reps: 3 sets of 12 to 15 reps. Rest for 30 to 60 seconds between sets.
Tip: Avoid arching your lower back and focus on glute engagement rather than how high you lift your hips.
Bird Dogs
Bird dogs train cross-body stability by engaging your core, lower back, and glutes while improving coordination. Research shows they’re also fantastic for building endurance in the muscles that protect the spine.
How to do it:
- Start on all fours with your wrists under your shoulders and knees under your hips.
- Extend your right arm forward and left leg back until both are parallel to the floor.
- Hold for one second, then return to the starting position and switch sides.
Sets & Reps: 3 sets of 8 to 10 reps per side. Rest for 30 to 60 seconds between sets.
Tip: Keep your hips square to the ground to avoid twisting through your torso.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Adam Meyer, RHN
