4 Kitchen Counter Exercises to Build Core Strength After 60 Without Planks

Make a little room on your kitchen counter—your next core workout starts right there.

>

For many households, the kitchen is more than a place to cook. It is the home’s central gathering spot, where meals come together, desserts cool on the counter, drinks are poured, and friends linger over wine, cheese, and conversation. Now, there is another reason to spend time in this busy space: it can double as a surprisingly effective workout zone.

Building core strength is especially important with age, since the muscles through the midsection help support balance, posture, stability, and everyday movement. To find a routine that is practical and approachable, we asked fitness experts to recommend simple kitchen-counter exercises that can challenge your core—without relying on traditional floor planks—particularly for adults over 60.

“Counter-supported core exercises are more accessible for those who don’t want to be on the floor or have limited arm or wrist strength. Instead of holding yourself up by your arms or hands in a plank, the counter provides stability, allowing you to focus on slow and controlled movements like knee lifts, leg extensions, and rotations while your core works to keep you balanced,” explains Lauren Kleban, Celebrity Trainer and Founder of LEKFIT.

So, clear a sturdy counter, plant your feet, and get ready to put your kitchen to work in a whole new way.

Side Knee Lifts

6254a4d1642c605c54bf1cab17d50f1e

“This exercise helps strengthen the core by engaging the obliques and deep stabilizers as you try to control balance and lift. It also challenges your balance, improving overall core coordination and strength,” Kleban tells us.

1. Begin standing tall with one side of your body next to the counter.
2. Place one hand on the surface.
3. Lift your knee that’s further away from the counter to waist height, crossing it over your body.
4. Extend to touch your toes out to graze the counter.
5. Perform 8 reps on each side.

5 Body-Sculpting Moves To Build a Lean Waistline

Parallel Leg Extension

“This move engages the lower abdominals and deep stabilizers as the leg extends away from the body. The core works to keep the torso stable and prevent the back from arching, building control and strength,” Kleban says.

1. Begin standing tall facing the kitchen counter with both hands lightly resting on the edge.
2. Lift one knee to waist height.
3. Then, extend that leg straight out in front of you.
4. Bend your knee to return to the start position, keeping your heel lifted throughout.
5. Perform 8 reps on each side.

5 No-Equipment Exercises That Strengthen Your Core Faster Than Planks After 40

Incline Plank Shoulder Taps

These next two exercises are recommended by Dr. Mariam Zakhary, DO, Clinical Advisor of Ikon Recovery Center, located in New Jersey, who’s double board-certified in Physical Medicine and Rehabilitation as well as Sports Medicine.

1. Stand tall facing the counter.
2. Place your hands on the edge, roughly shoulder-distance apart.
3. Walk your feet back until your body is straight from head to heels.
4. Activate your core.
5. Lift your right hand and tap your left shoulder.
6. Return to the center.
7. Lift your left hand and tap your right shoulder.
8. Continue to alternate.

This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50

Counter-Supported Bird Dogs

1. Stand tall facing the counter.
2. Place your hands on the edge, roughly shoulder-distance apart.
3. Walk your feet back just a bit so your body is straight from head to heels.
4. Activate your core.
5. Gradually extend your left leg straight behind you while reaching your right arm forward.
6. Return to the start position with control.
7. Repeat on the other side and continue to alternate.