Just because you’ve hit 50 doesn’t mean your workout routine needs to adapt. That said, you may need to focus more on recovery than before and stay vigilant for injuries, as the body naturally changes with age, including a decline in collagen, muscle mass and bone density.
Rather than avoiding exercise, a routine is more important than ever, as it helps keep you strong and mobile throughout the years, loading your bones and muscles to make them strong and resilient. That said, it’s about finding what works for you.
Regardless of your experience with exercise, low-impact core exercises can help protect your lower back and strengthen the muscles responsible for maintaining good posture, including those that support your pelvis and spine. Here are three that I swear by as a personal trainer.
The tummy vacuum
The name tells you everything you need to know about this move. Think about sucking your belly button toward your spine and continuing to breathe, focusing on engagement of the abdominal muscles. This is an effective activation exercise for the deep core muscles like the transverse abdominis, a belt of muscle that sits beneath the abs.
Start on all fours in a tabletop position with your shoulders stacked over your wrists and hips over your knees
Keep your spine long and neutral
As you inhale, expand your stomach and ribcage
As you exhale, draw your stomach toward your spine
Hold the position and continue to breathe
Brace your pelvic floor muscles inward at the same time
Continue for 10 seconds, then release and repeat 3 to 5 times.
Bear hold knee lifts
The bear hold also targets the deeper core muscles and tests stabilization. Focus on lifting and lowering your knees every three seconds and breathing into your stomach throughout.
Start in a tabletop position as above
Zip your belly button toward your spine
Inhale and lift your knees to hover a few inches above the mat
Squeeze your quads, stomach and glutes and pause for a moment
Exhale as you lower your knees to the mat
Repeat for 8-10 reps and 2-3 sets.
Swiss ball planks
Perhaps my favorite of the best plank variations for all levels, the Swiss ball plank is a true test of balance, stability and isometric core engagement. This move will also work your shoulders hard, so if you have weak or unstable shoulders, take caution before you try this exercise.
Place a Swiss ball in front of you, rest your elbows on the ball and step back into a plank position
Ensure your hips and shoulders are aligned, creating a straight line from head to toe
Press through your elbows and slightly pull your shoulder blades apart
Squeeze your glutes, stomach and thighs to hold the position
For an extra challenge, see if you can spell the alphabet with your elbows on the ball, keeping control of the ball at all times.
If you want to build core stability, balance and coordination, these moves are the perfect addition to your strength routine. Focus on squeezing as many muscles as you can during each move to increase the mind-muscle connection between your brain and your muscular contractions.
Sign up to get the BEST of Tom’s Guide direct to your inbox.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsors
While I chose these moves because they are low impact, that doesn’t negate the need to look out for yourself and any current injuries. If something hurts, stop immediately and seek medical advice.
Follow Tom’s Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds. Make sure to click the Follow button!
More from Tom’s Guide
Strengthen your biceps, triceps and shoulders with this 20-minute dumbbell workout
‘ChiWalking’ is trending, so I ditched fart walking and tried it — here’s what happened
I improved my balance and stability in a week by doing this yoga pose at my desk
Fitness Editor and Coach
Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom’s Guide. She is also currently undertaking her Yoga For Athletes training course.
Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.
Having coached at fitness studios like F45 and Virgin Active and personal trained, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells.
She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body.
Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.