Effective core training is essential for reducing back pain, enhancing balance and stability, and improving posture—especially as we get older. But why is this so crucial? A strong core not only helps in preventing injuries but also makes everyday movements more fluid. To optimize your fitness routine, we consulted an expert who shares the ultimate core exercise that demonstrates top-level abdominal strength—if you can hold it for two minutes.

“Core workouts enhance mobility and provide a stable base for movement by strengthening the muscles that support the spine,” says Eric North, also known as The Happiness Warrior. As a wellness speaker, coach, and advocate, North is on a mission to redefine the aging process with a focus on purpose, strength, and emotional vitality. He emphasizes, “A robust core can help us maintain independence from long-term care throughout our lives.”

When it comes to testing your abdominal strength, mastering the classic plank is a reliable metric.

Hold This Core Move 2 Minutes After 40 for Strong Abs

“Holding a plank for two minutes is particularly advantageous after the age of forty,” North explains. “Not only does it fortify the core to improve posture and balance, but it also protects against back pain and injuries by building core strength. Planks can even rev up metabolism and enhance flexibility. As we age, sustaining a strong, stable core is vital for daily activities and injury prevention. Planks efficiently achieve these benefits without the spinal strain that traditional crunches might cause, promoting longevity and physical independence through floor exercises.”

“A two-minute plank is beneficial after forty because it strengthens the core to improve posture and balance, protects against back pain and injury by building core strength,” North tells us. “Planks can even boost metabolism and flexibility. As people age, maintaining a strong, stable core becomes more important for everyday activities and injury prevention, which planks help achieve efficiently without the strain on the spine that traditional crunches can cause. Floor exercises promote longevity and physical independence.”

The plank is considered an excellent bodyweight move for adults because it builds strength throughout the entire core, including the deep stabilizing muscles that aid the spine. In addition, planks enhance posture and shoulder stability.

“Other highly recommended exercises include the bird-dog, which improves balance and coordination, and the glute bridge, which strengthens the lower back, glutes, and core,” North notes.

What Happens to Your Deep Ab Muscles When You Hold a Plank

Activating the deep ab muscles—transverse abdominis—for an extended period of time, such as during a plank, is incredibly beneficial for the core. It offers pelvic and spinal stability and supports healthy organs.6254a4d1642c605c54bf1cab17d50f1e

“This sustained contraction creates a natural brace that reduces the risk of back pain and makes daily activities easier by improving the core’s ability to stabilize the trunk during everyday movement,” North explains.

To safely increase your plank hold time, North stresses the importance of prioritizing proper form.

“Start with shorter holds and multiple sets and gradually increase the duration over time,” North says. “For example, hold a plank for as long as you can with good form, rest, and repeat for three to five sets. Slowly add seconds or minutes to your hold time over several weeks and maintain good form always.”