Here are four standing exercises you can try to test whether your core strength at 55 and beyond is truly exceptional.

Building a robust core is a smart and popular fitness goal. This part of your body is crucial for stabilizing your entire frame, supporting your spine, maintaining posture, ensuring balance, and providing the necessary stability for your limbs to function effectively in daily activities. But how can you gauge if your core is as strong as it should be? We consulted with Felicia Hernandez, a NASM-certified personal trainer and the community engagement lead at Eden Health Club, to get her expert insights. She suggests a series of five standing exercises that can help you assess whether your core strength is elite once you’ve hit 55.

Once you reach the age of 55, it becomes vital to engage in exercises that bolster balance, coordination, stability, and muscular endurance. According to Hernandez, the ability to remain stationary while under tension—such as resisting rotation or maintaining proper form while balancing on one leg—provides a clear indication of your core’s functionality.

Hernandez notes that most adults at this stage of life experience greater challenges with stabilization than with raw strength. Successfully holding these standing exercises for extended periods demonstrates muscular endurance and resilience.

The majority of adults in this stage of life have more time with stabilization than strength, Hernandez says. If you’re able to hold these standing exercises longer, you’ve accomplished muscular resilience.

“That resilience helps the person with walking [and] catching yourself during a stumble,” Hernandez adds. “Without core training in the standing positions, a person loses the reflexive control the body needs. The body needs that control to keep the person strong and safe.”

4 Standing Holds That Signal Elite Core Strength

These holds promote deep stability while challenging neurological and muscular control. Complete 2 to 3 sets of 30 to 45-second holds on each side.

Single-Leg Stand With Eyes Closed

1. Begin by standing tall with your shoulders back.
2. Lift one foot a few inches off the floor.
3. Close your eyes and hold the position.
4. Perform 2 to 3 sets of 30 to 45-second holds.
5. If you’re not wobbling, your core strength is “elite.”

Elevated Split-Stance Hold

1. Stand in front of a sturdy chair or workout bench, facing away from it.
2. Elevate one foot on the surface and the other planted firmly on the ground.
3. Lower into a lunge position, bringing your ribcage down.
4. Hold the position with your core braced.
5. Return to standing.
6. Repeat on the opposite side.

Weighted Overhead March Hold

1. Start by standing, holding a light dumbbell in each hand overhead.
2. Lift one knee up to hip height, and hold the position.
3. Maintain a neutral spine and tight abs.
4. Lower.
5. Lift the other knee up to hip height, and hold.
6. Continue to alternate legs as you “march hold.”

Standing Band Pallof Hold (Anti-Rotation)

1. Start by tying a resistance band to a fixed anchor point at chest level.
2. Stand sideways to the band with your hands clasped in front and arms extended out straight.
3. Maintain tension in the band without allowing your torso to rotate.
4. Hold for 30 seconds before releasing.
5. Repeat on the other side.