Unlock Superior Core Strength at 65+: The Revolutionary 8-Minute Routine Better Than Planks

For those aiming to enhance their core strength, a quick yet effective routine can accelerate your progress.

As we age, prioritizing core strength in our fitness regimen becomes increasingly important. The core, which includes the muscles of the back, abdomen, pelvis, and glutes, is crucial for supporting movement and maintaining balance and stability. A robust core is essential to ensure we remain active and self-sufficient in our later years.

Regular exercise is vital for maintaining health and vitality. Interestingly, dedicating just eight minutes each day to core-focused exercises can significantly boost your strength. While planks are a staple in core workouts, thanks to their convenience and benefits like back protection, posture improvement, and injury prevention—according to the Cleveland Clinic—there are even more effective strategies for seniors. We consulted Steve Stonehouse, the Vice President of Programming and Education at Body Fit Training (BFT), who shared an efficient workout routine that enhances core strength beyond what planks can offer, especially for those over 65.

“To cultivate a strong, functional core, it’s important to move past static exercises,” Stonehouse advises. “A genuinely strong core for seniors involves stability, rotation, and resistance to gravity while standing. For example, Farmer’s Carries encourage individuals to engage the deep core muscles, creating a ‘brace’ that protects the spine.” This dynamic approach helps build a resilient core capable of supporting an active lifestyle.

“To build a strong, ‘functional’ core, we need to move beyond just static holding. A truly strong core for a senior involves stability, rotation and even resistance to gravity while upright,” Stonehouse explains. “Farmer’s Carries, [for instance,] require the individual to ‘build tension’ within the deep core musculature which ultimately produces a ‘brace’ of sorts and protects the spine.”6254a4d1642c605c54bf1cab17d50f1e

Below, Stonehouse breaks down an eight-minute routine that builds more core strength than planks after 65. Perform the circuit twice.

Farmer’s Carry

1. Hold a dumbbell in each hand at your sides.
2. Start walking forward, keeping your torso still and maintaining a tall posture.
3. Perform the exercise for 45 seconds, then rest for 15 seconds.

Wall Pushups

1. Begin standing tall, arms-length away from a wall.
2. Place your hands shoulder-width apart on the surface.
3. Engage your core and bend your elbows to lower your chest toward the wall.
4. Press back up to the starting position, keeping the movement slow and controlled.
5. Perform the exercise for 45 seconds, then rest for 15 seconds.

Bird Dog

1. Start on all fours on a workout mat.
2. Extend your left arm and right leg.
3. Hold for 3 seconds before returning to the start position.
4. Switch sides and continue to alternate.
5. Perform the exercise for 45 seconds, then rest for 15 seconds.

Seated Dead Bugs

1. Begin sitting tall on a sturdy chair or workout bench with your feet flat on the ground and knees bent to 90 degrees.
2. Lean back just a bit while keeping your core engaged.
3. Lift one knee up toward your chest while lifting the opposite arm overhead.
4. Return to the start position and repeat on the opposite side.
5. Continue to alternate, performing the exercise for 45 seconds, then resting for 15 seconds.