Having a strong core is integral to your overall strength, health, and how you function daily. Think of it as the “central link” that connects your upper and lower body. According to Harvard Health, whether you’re completing household tasks or excelling on the pickleball court, almost every movement starts from or goes through your core. To help enhance your fitness regimen, we consulted a professional trainer who shared four exercises that build core strength more effectively than planks once you’re over 40.

“Your core consists of the rectus abdominis, internal and external obliques, transverse abdominis, erector spinae, and pelvic floor,” explains Dani Coleman, VP of training and head trainer at Pvolve. “While planks can be an excellent exercise option, they are just one of many exercises worth considering for a comprehensive core workout.”

Along with doing mat work and planks, Dani emphasizes the importance of including standing exercises that involve diverse movement patterns and rotations in your core training.

“In this way, you can build better body mechanics, body awareness, and core connection with your daily movements,” she says.

4 Exercises That Build Core Strength Faster Than Planks

The exercises below are low-impact and emphasize functional core strength.

“You can do them anywhere, with or without tools, but each can also be progressed using signature Pvolve equipment for added resistance and alignment support,” Dani explains.

Paloff Press

1. Stand tall, feet hip-width apart and a soft bend in your knees.
2. Engage your glutes.
3. Hold a dumbbell close to your chest.
4. Breathe out as you extend your arms ahead of you.
5. Return your arms back to the starting position.

Golf Swing

1. Begin standing tall, feet just outside hip-width.
2. Hinge at the hips, find an incline of the spine, and maintain a long line of energy from the top of your head to your tailbone.
3. Hold the weight like it’s a golf club.
4. Keep your arms extended as you exhale and “swing” the weight to one direction.
5. Repeat on the other side.

If You Can Hold This Move for 30 Seconds at 60, Your Core Is Stronger Than Most

Stepback and Hinge

1. Stand tall.
2. Step one leg back, keeping it lengthened and your toes facing forward. Keep a soft bend in your front knee.
3. Place your hands behind your head.
4. Hinge your body forward without rounding your shoulders or tucking your tailbone under.
5. Breathe out as you bring your body back upright.
6. Repeat on the other side.

10 Simple Moves to Strengthen Your Core Fast

Dead Bug

1. Lie flat on your back, arms extended toward the sky and knees bent to 90 degrees.
2. Engage your core and lower your right arm and left leg until both hover above the floor.
3. Make sure your back maintains contact with the ground.
4. Exhale as you return to the start position.
5. Repeat on the other side.

Alexa Mellardo