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Many individuals over the age of 60 either presume their core strength is adequate or see it as an irreversible issue, often neglecting to assess it. However, the core plays a vital role beyond sculpting abs. It is essential for maintaining posture, safeguarding the spine, and facilitating everyday tasks such as lifting groceries or rising from the floor. Fortunately, determining your core’s condition doesn’t require a gym or personal trainer. These three exercises can reveal your core’s current state and guide you on how to improve it if needed.
Testing core strength after the age of 55 shifts focus from building maximum strength to promoting functional stability, endurance, and preventing injuries. As we age, muscle density naturally decreases, so these assessments emphasize maintaining balance, posture, and movement control. Ensuring your core can support everyday activities is crucial for preventing falls and protecting the spine.
Incorporating these exercises into your routine can help you better understand your core’s capabilities and address any weaknesses. By doing so, you can enhance your overall well-being and maintain an active lifestyle as you age.
Why Core Testing Changes After 55
Core strength testing after the age of 55 focuses more on functional stability, core endurance, and injury prevention rather than strictly maximizing core strength. As we age, muscle density declines, which transitions the tests toward assessing balance, posture, and ability to control movement, making sure your core can maintain/support daily activities, help prevent falls, and protect the spine.
The 3 Positions to Test Your Core
The best positions to test and build core strength after 55 are the modified curl-up, bird dog, and the side plank. These exercises focus on stability, endurance, and spine protection.
Modified Curl-Up
Not to be mistaken by a full sit-up, this consists of you lying on your back, one knee bent while hands are under your lower back, and you lift your head until your shoulders are off the ground to engage the core (without straining your neck).
Bird Dog
You start on your hands and knees, you then extend your opposite arm and opposite leg at the same time, making sure your back (spine) stays neutral. This is testing your balance and stability (you must engage the core and glutes).
Modified Side Plank
Begin by lying on your side with your knees bent, you lift your hips off the ground while you are supported by your forearm and knees (legs straight, on feet for more of a challenge). This is testing your lateral core stability.
Safety First
Testing should be stopped immediately if you are experiencing pain; however, being mindful that the pain is not stemming from expected muscle soreness.
You should modify or seek professional guidance before testing if you experience any of the following: spinal surgery, low back pain, severe osteoporosis, or uncontrolled hypertension.
Normal safety guidelines include warming up, using padded surfaces, not holding your breath, and performing the easiest variation that allows you to keep proper form throughout the duration of the exercise.
How to Read Your Results
All 3 passed: Your core is strong and indicates excellent stability that is needed for daily (functional) activities and exercise.
1–2 passed: You have decent core endurance and may have some side-to-side imbalance, which is usually pretty common, and you are able to train this to get stronger.
None passed: Indicates a starting point rather than a failure and highlights areas for safe progression.
If you are pain free and not extremely sore from your workouts, I would recommend re-testing every 4–6 weeks.
Can’t Hold the Positions Yet? Try These
Modified Curl-Up: Engage the core muscles and lift only the head off the ground.
Dead Bug: Keep your feet on the floor, limiting movement to just legs or arms, and performing shallow heel taps while maintaining the lower back pressed into the ground.
Side Plank: Laying on your side with your knees bent and lifting your hips.