9 Ab Exercises for a Strong Core if You're Over 50

As you age, maintaining balance is crucial for preventing falls and doing everyday tasks. Core training is the foundation for building balance and strength. A strong core helps protect your spine and lets you bend, rotate, carry, sit down, and stand back up.

Fortunately, many great core-strengthening exercises for older adults mimic movements you do every day, so you can remain strong in those movement patterns as you age.

So, how often should an older adult train their core? Tina Tang, a New Jersey–based personal trainer who specializes in healthy aging, recommends three times a week. But bear in mind that no express route to strengthening your core exists. Consistency is vital. Below, Tang shares core-strength exercises for people older than 50. She recommends choosing three moves from the list below and doing them as a circuit.

1. Dead Bug

The dead bug is one of the most accessible core exercises for beginners over 50, because you’re lying on your back, Tang says. “If you have cranky knees or hips, this exercise allows you to lie on the ground.”

1. Begin on your back with your legs in a tabletop position, knees bent to 90 degrees, and hands on your knees.
2. Bracing your core, extend your right leg out in front of you and your right arm overhead. Keep your left hand on your left knee and your lower back firmly on the ground throughout the exercise.
3. Hold this position for a second, then bring your right leg back to the starting position as your right arm reaches for the ceiling.
4. Complete 10 reps on your right side, then repeat on your left side.

Engage your core by filling the sides of your ribcage with air as you take a deep breath in. As you exhale, lift your pelvic floor muscles up and in while stiffening your lower abs.

“Every time you extend your arm or leg and have it hover over the ground, that’s when your back wants to lift up from the ground. But if you press your core down into the ground and engage it as you move your body, your back will feel supported,” Tang says.

2. Heel Tap

Heel taps are a great alternative floor exercise for those with shoulder issues who can’t extend their arms overhead in a dead bug. “This way you can just focus on tapping your feet down while tightening your core,” Tang says.

1. Begin on your back with your legs in a tabletop position, knees bent to 90 degrees and your arms extended, reaching for the ceiling.
2. Bracing your core and keeping your right knee bent, tap your right heel to the ground. Pin your back to the ground throughout the exercise, and keep your arms reaching for the ceiling.
3. Bring your right knee back to the starting position, then repeat with your left leg.
4. Do 10 reps on each leg.

3. Bent-Knee Side Plank

This plank variation targets your obliques, or side abs. It’s a modified version of the regular side plank, which can be challenging for older adults and those who are just getting back into exercise. The bent knee provides a greater base of support.

1. Lie on your right side with your left hip stacked over your right hip, and bend your knees behind you to a 90-degree angle.
2. Stacking your right shoulder over your elbow with your forearm flat on the ground, prop yourself up on your forearm.
3. Brace your core and tighten your glutes to lift your hips off the ground. Ensure your hips remain square throughout the exercise. You can extend your left arm toward the ceiling or place your left hand on your left hip.
4. Hold this position for 30 seconds, then lower back down and repeat on the left side.
5. Do 10 reps, then switch sides. Complete three sets of 10 reps on each side.

Keep your feet directly behind your butt while your knees are bent to 90 degrees. “The tendency is to have your hips pushed back, but you want to have your tailbone tucked under,” Tang says. She suggests imagining the way a dog will tuck their tail if they’re scared.

4. Side Plank Twist

If you’re looking to take your bent-knee side plank up a notch, try the side plank twist. In this side plank variation, you’re staggering your feet to help give you a solid base of support. (Plank variations like this are a key addition.)

As with the previous exercise, you want to keep your tailbone tucked as you twist down, Tang says.

1. Lie on your right side with your left hip stacked over your right. Bring your top foot (your left foot) out in front of your body to help you stabilize it.
2. Stacking your right shoulder over your elbow with your forearm flat on the ground, prop yourself up on your forearm.
3. Brace your core and tighten your glutes to lift your hips off the ground. Extend your left arm toward the ceiling. Ensure your hips remain square throughout the exercise.
4. Rotate your torso toward the floor and thread your left arm underneath your body.
5. Reverse the movement to return to the starting position.
6. Do 10 reps, then switch sides. Complete three sets of 10 on each side.

5. March

Marches are one of the most functional core exercises you can do, because they mimic many everyday movements, like standing up from a seated position or getting in and out of a bathtub, Tang says.

“This is a great exercise for testing your balance. You’re trying to lift one knee up at a time. I like to tell people to visualize, because you can feel as you’re lifting your knee up, your hip flexor is working, but your core’s really tightening to help you balance,” she says.

1. Stand with your feet hip-width apart and your arms by your sides.
2. Using your core, lift your right knee up toward your chest, forming a 90-degree angle with your leg. At the same time, extend your left arm overhead.
3. Slowly lower your right leg and left arm down to the starting position, and alternate sides.
4. Try for three sets of 10 reps on each side.

6. Side Bend

This core exercise targets your obliques, which are responsible for side-bending your torso. Your other ab muscles are also activated to stabilize you as you lower down and come back up, Tang says. Also highly functional, this move will help you feel strong when bending over to pick up something from the ground.

1. Stand with your feet hip-width apart and your arms by your sides.
2. Keeping your torso straight, bend to your right side from your waist.
3. Return to the center. This is 1 rep.
4. Bend sideways to the left, and continue to alternate.
5. Do three sets of 10 reps on each side.

For a more challenging exercise, hold a light dumbbell in each hand. To regress the movement, you can do it seated. “Before you bend, you want to lift your ribcage out and away from your pelvis, and then bend to really target your obliques,” Tang says.

7. Incline Push-Up

With age, most people don’t work their upper bodies nearly enough. The incline push-up strengthens your core, as well as your shoulders, back, and chest. It’s a great move for building the strength to do a regular push-up on the ground.

1. Facing an exercise box or bench, place your hands flat on the surface with your shoulders over your wrists.
2. Walk your feet back until your body is at a 45-degree angle.
3. Tightening your glutes and quads, and bracing your core, bend your elbows as you lower yourself as close to the box or bench as possible. Remember to keep your spine straight.
4. Press your palms into the box or bench, and push yourself back up to the starting position.
5. Try three sets of 5 reps each.

“Squeeze your heels and knees together, and focus on the leg squeeze on the way down. It engages your core a lot more than when your feet are a little wider. Having your feet wider will give you a more stable base, but squeezing your legs will help you kick in your core,” Tang says.

You can try placing a yoga block between your upper thighs to help you consciously squeeze your legs. How low should you go? Tang recommends aiming for a fist-and-a-half away from the surface. If an incline push-up is too challenging for you right now, you can place your hands on a higher surface, such as a kitchen counter. Or try a wall push-up.

8. Pallof Hold

Tang likes the Pallof hold for an anti-rotation core exercise that works your obliques as you resist the pull of the resistance band. “You want to keep your shoulders down and hold the band straight in front of you. You’re activating your core to avoid letting the band pull you one way,” she says.

1. Loop a resistance band around a sturdy anchor. Stand with your right side facing the anchor, and hold the band with both hands at your chest. Walk far away enough so that there’s tension in the band. Situate your feet about shoulder-width apart with a slight bend in your knees.
2. Keeping the rest of your body still, extend your arms out in front of you until your elbows are straight.
3. Hold here for 30 seconds, then bring your hands back in to return to the starting position.
4. Repeat on the left side, and hold for 30 seconds.
5. Complete three sets of 30-second holds.

Tang suggests using a medium resistance band to start. This will provide you with enough resistance, but not so much that you can’t do the exercise with good form. Remember to maintain an athletic stance with your knees slightly bent.

9. Pallof Twist

Unlike the hold in the previous exercise, the Pallof twist is a rotation exercise, which also activates your obliques as you turn away from the anchor point.

1. Loop a resistance band around a sturdy anchor. Stand with your right side facing the anchor, and hold the band with both hands at your chest. Walk far away enough so that there’s tension in the band. Situate your feet about shoulder-width apart with a slight bend in your knees.
2. Keeping the rest of your body still, extend your arms out in front of you until your elbows are straight.
3. Pivot your feet as you turn your shoulders, chest, and hips to the left.
4. Return to the center and repeat for 10 reps, then switch sides.
5. Try three sets of 10 reps each.

“You want to pivot your feet so that your chest and hips are always moving in the same direction. When you turn, have your hips turn with your chest so that everything turns as one piece,” Tang says.

What Are Signs of a Weak Core?

It’s hard to define what a “weak core” is, because everyone has some level of core strength, Tang says. “Anyone who is strength training will have a stronger core than someone who isn’t exercising. The core is essential for all body movement and is especially active during strength-training exercises,” she says.

• Lower back pain
• Balance issues
• Slouched or slumped posture
• Difficulty standing up for extended periods of time

The Takeaway

• These exercises and variations can help to maintain core strength and support healthy movement. The most effective core-strengthening movements for older adults are rotations and anti-rotations.
• You can try holds like the bent-knee side plank and Pallof hold, or twists, including the Pallof twist and side plank twist. Marches, incline push-ups, dead bugs, side bends, and heel taps are also great options for those over 50.
• If you find an exercise too challenging, you can regress it to an easier version. People looking for more of a challenge can add hand weights or adapt movements for more resistance.
• Consider talking with a fitness professional if you’re seeking more personalized guidance on developing core strength in your fifties and beyond.