When most people think about training their core, they think about crunches, sit-ups, and trying to get six-pack abs. But your core has a much bigger job than that. A strong core helps you stabilize your spine, maintain your balance, transfer force between your upper and lower body, and stay in control while you move.
As we get older, these abilities become even more important. We want a core that helps us lift, carry, reach, walk, exercise, and handle everyday activities with confidence. Instead of doing hundreds of crunches, try adding these five exercises to your routine.
1. Kettlebell Hip Roll
The Kettlebell Hip Roll is a great exercise for teaching your core how to control rotation while also allowing your hips and upper back to move. Rather than simply trying to make your abs burn, you’re learning how to move through your hips while keeping the rest of your body controlled. This combination of mobility and stability is important as we age because everyday life requires us to turn, reach, roll, and change positions. Practicing controlled rotation can help you stay mobile without sacrificing stability.
2. Banded Pallof Press
The Banded Pallof Press is one of my favorite exercises for building what we call anti-rotation strength. The resistance band is constantly trying to pull and rotate your body, while your core has to work to keep you facing straight ahead. This is a much more practical way to think about core strength because your core frequently has to prevent unwanted movement during everyday activities. Whether you’re carrying groceries, picking something up, or working around the house, being able to stabilize your trunk against outside forces is an important part of staying strong and capable.
3. Side Plank Leg Raise
The Side Plank Leg Raise combines core stability with hip strength. Your core has to keep your body stable while the muscles around your hips work to lift and control your leg. Strong hips and a strong core work together to help support your balance, walking, and overall lower body movement. This becomes increasingly valuable as we get older because we don’t just want strong muscles we want different areas of the body to work together. If the full version is too challenging, the exercise can also be modified while you build up your strength.
Watch the Side Plank Leg Raise
4. Shoulder Tap Plank
A Shoulder Tap Plank takes the traditional plank and adds another challenge: keeping your body still while removing one point of contact with the ground. Every time you lift a hand to tap the opposite shoulder, your body naturally wants to shift or rotate. Your core has to resist that movement and keep you stable. You also get the added benefit of strengthening the shoulders and teaching them to support your body. This makes the Shoulder Tap Plank an excellent exercise for developing total-body stability rather than training the core in isolation.
5. Kettlebell Dead Bug
The Kettlebell Dead Bug teaches you how to keep your core stable while your arms and legs move independently. That might sound simple, but it’s one of the core’s most important jobs. Your trunk needs to provide a stable foundation while your arms and legs move during walking, lifting, carrying, exercising, and many other everyday activities. Adding the kettlebell creates an additional challenge for the upper body and core. The goal isn’t to move quickly or use the heaviest kettlebell possible. It’s to maintain control and keep a strong position throughout the exercise.
Your Core Is About More Than Your Abs
Core training doesn’t have to mean doing endless crunches or trying to make your abs as sore as possible. Especially after 40, the goal should be to build a core that helps you move better, stay strong, maintain your balance, and feel confident doing the things you enjoy.
These five exercises challenge your core in different ways resisting rotation, controlling movement, stabilizing your spine, and coordinating your upper and lower body. That’s the kind of core strength that carries over into real life.
At MB Wellness, that’s ultimately what we’re after. We’re not training just for the workout we’re training so you can continue doing more outside of the gym.