[[{“value”:”One thing I often see when coaching people in their 60s and 70s is that core strength hasn’t necessarily disappeared; it just hasn’t been challenged much in a while. Years without regular resistance can make bracing feel harder and leave the midsection less prepared to handle load. The encouraging part is that those muscles can get stronger again once you start training them consistently.
I also rarely start this population with a pile of crunches. The core strength you probably remember at 40 came from bracing, staying stable under load, and controlling your torso while the rest of your body moved. After 65, rebuilding those qualities gives you a much more complete target than simply trying to make your abs burn.
This routine trains that strength from several positions without making every exercise feel the same. You’ll deal with shifting body weight, loaded carries, and resistance that tries to pull you out of position. That gives your core a reason to get stronger while keeping the exercises easy to progress over time.
RELATED: 5 Daily Exercises Women Over 65 Need to Keep Their Muscles Strong
Kneeling Side Plank With Leg Lift
The side plank gives the obliques plenty to handle before the leg ever moves. Once you lift the top leg, the outer hip joins in, and the supporting side has to work harder to keep you stacked. The kneeling version keeps the setup manageable enough to focus on control.
Muscles Trained: Obliques, abs, glutes, shoulders.
How to Do It
Lie on your side with your knees bent.
Place your forearm under your shoulder.
Press through your lower knee and forearm.
Lift your hips into a kneeling side plank.
Raise your top leg a few inches.
Lower it with control and repeat before switching sides.
Recommended Sets and Reps: Perform 2 to 3 sets of 6 to 10 reps per side. Rest for 30 to 45 seconds.
Best Variations: Kneeling side plank hold, shorter-range leg lift, full side plank with leg lift.
Form Tip: Keep your shoulders and hips stacked as the top leg moves.
Plank With Shoulder Taps
Take one hand off the floor and the exercise changes immediately. Your weight shifts, and your core has to stop your torso from rotating while the opposite arm supports more of your weight. That gives you a stronger stability challenge than simply holding a plank.
Muscles Trained: Abs, obliques, shoulders, chest.
How to Do It
Start in a high plank.
Place your feet slightly wider than hip-width.
Brace your abs.
Lift your right hand and tap your left shoulder.
Return your hand to the floor.
Switch sides and continue alternating.
Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 taps per side. Rest for 30 to 45 seconds.
Best Variations: Incline shoulder taps, wider-stance taps, slower shoulder taps.
Form Tip: Keep your chest facing the floor as each hand lifts.
RELATED: 4 Couch Exercises That Flatten Belly Bulge Faster Than Crunches After 65
Suitcase Carry
A suitcase carry looks simple until the weight gets heavy enough. The dumbbell keeps pulling you toward one side, so your obliques have to keep you upright the entire time you walk. That sustained tension is hard to get from a basic floor ab exercise.
Muscles Trained: Obliques, abs, grip, shoulders.
How to Do It
Hold a dumbbell or kettlebell in one hand.
Stand tall with your feet about hip-width apart.
Brace your abs.
Walk forward at a controlled pace.
Keep your torso upright.
Finish the interval and switch hands.
Recommended Sets and Reps: Perform 2 to 3 carries of 20 to 40 seconds per side. Rest for 30 to 45 seconds.
Best Variations: Lighter suitcase carry, heavier short carry, suitcase march.
Form Tip: Walk tall without leaning toward the weight.
Goblet Hold Marching
Marching under load gives your core something very practical to control. Every knee lift briefly leaves you supported on one leg while the weight stays fixed at your chest. Slow the march down, and you’ll usually feel the midsection working even harder.
Muscles Trained: Abs, hip flexors, glutes, shoulders.
How to Do It
Hold a dumbbell or kettlebell against your chest.
Stand with your feet about hip-width apart.
Brace your abs.
Lift your right knee.
Lower your foot with control.
Switch sides and continue alternating.
Recommended Sets and Reps: Perform 2 to 3 rounds of 20 to 40 seconds. Rest for 30 to 45 seconds.
Best Variations: Bodyweight march, lighter goblet march, slower marching hold.
Form Tip: Keep the weight close to your chest throughout the set.
RELATED: 5 Exercises That Give You Back the Arms You Had at 40 After 65
Half-Kneeling Pallof Hold
This one takes movement almost completely out of the equation. The band pulls you toward the anchor, and your core has to stop it. Dropping into half-kneeling gives you less room to compensate, so even a moderate band can create plenty of work.
Muscles Trained: Abs, obliques, glutes, shoulders.
How to Do It
Anchor a resistance band around chest height.
Kneel sideways to the anchor with one knee on the floor.
Hold the band against your chest.
Brace your abs.
Press your hands straight forward.
Hold the position before switching sides.
Recommended Sets and Reps: Perform 2 to 3 holds of 15 to 30 seconds per side. Rest for 30 to 45 seconds.
Best Variations: Standing Pallof hold, lighter-band hold, longer half-kneeling hold.
Form Tip: Keep your chest facing forward throughout the hold.
RELATED: 5 Exercises That Make Your Legs 10 Years Younger After 70
Build Your Core Strength Back After 65
Core strength comes back when you give the muscles enough resistance and gradually increase the challenge. Use this routine two to four days per week and focus on staying controlled before chasing harder variations.
Increase load gradually: Heavier carries and marches can keep the core progressing.
Slow down moving reps: More control can make shoulder taps and leg lifts harder without adding resistance.
Keep anti-rotation work in the plan: Pallof variations train a part of core strength that crunches miss.
Use easier versions when needed: Incline planks and standing Pallof holds are good starting points.
Keep breathing under tension: Bracing should still allow you to take controlled breaths.
Track what gets stronger: Longer holds or handling more load clearly show your core is improving.
References
Jo, Sun-Ha et al. “Effect of Core Balance Training on Muscle Tone and Balance Ability in Adult Men and Women.” International Journal of Environmental Research and Public Health vol. 19,19 12190. 26 Sep. 2022, doi:10.3390/ijerph191912190
Rodríguez-Perea, Ángela et al. “Core training and performance: a systematic review with meta-analysis.” Biology of Sport vol. 40,4 (2023): 975-992. doi:10.5114/biolsport.2023.123319
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