Having a strong core isn’t only about looking good. Of course, a well-defined midsection can be eye-catching at the beach, but a solid core is crucial for improving balance, maintaining good posture, and preventing injuries. This is particularly important for women in their 50s and beyond. After menopause, fat tends to accumulate more easily in the abdominal area, making it tougher to lose. To help you stay fit, toned, and strong, we consulted with a Pilates expert who shared the top core exercise every woman over 50 should incorporate into their routine.

“I’ve been teaching Pilates for 23 years, and my Houston studio is approaching its 24th year. The reason my clients keep coming back is the connection between the TA (transverse abdominis), pelvic floor, and multifidus—it truly transforms their bodies,” explains Melody Morton-Buckleair, owner and instructor at Elmwood Place Pilates. “When you engage the transverse abdominis, the pelvic floor and lumbar multifidus also activate. It’s like a string of Christmas lights—if one lights up, the rest follow. Engaging the deepest core layer turns everything on.”

Melody says deep core firing is the “secret sauce.” It’s why your body lifts, tightens, and supports itself.

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The Best Core Exercise for Women Over 50

Melody recommends the Pilates roll-up to be the most ideal core move for women 50+.6254a4d1642c605c54bf1cab17d50f1e

“But don’t be misled by the name—it’s during the roll-down that the magic really happens,” she emphasizes. “When you slowly roll down with control, it’s not just your abs working—you’re pulling your stomach in like zipping up tight jeans. That’s your transverse abdominis engaging, creating an internal corset that lifts your organs and connects to your pelvic floor. As you reach forward and stretch, then gradually roll down, bone by bone, pressing your spine into the mat like sinking into warm sand, you’re activating your deep core. By squeezing your inner thighs closely, you’ll feel your core truly engage, and that’s when the realization and results become evident for women.”

When women finally find their TA, Melody says their bladder improves, their posture changes, and their waistline pulls inward.

“They feel stronger, taller, steadier. And most of all—they feel connected again,” she adds.

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How To Do the Pilates Roll-up

1. Begin by lying flat on your back with your legs stretched out and arms reaching overhead, palms facing up.
2. Breathe in, then breathe out as you gradually roll up, lifting your arms, shoulders, and head off the ground.
3. Continue to roll up until you’re sitting with your arms outstretched toward your toes.
4. Take a deep breath in at the top.
5. Breathe out as you reverse the motion, lowering with control.

Alexa Mellardo