[[{“value”:”Your core has more responsibility than supporting your body. It helps you move and perform everyday tasks confidently, safely, and with ease. Having a strong, stable core is essential, and incorporating just the right exercises into your workouts is key. A weak core can make balance and daily movement challenging. It can also elevate your risk of suffering from lower back pain, bad posture, or getting injured.
To help you take action, we spoke with Marshall Weber, a certified personal trainer and founder of Functional Idaho Gym with an educational background in Exercise Science and Psychology, to learn how you can assess your core strength after 60. Weber shares four core moves to try; if you can perform them, you’re in solid shape.
“We typically think about the abs when we think about our core, but we need to think about the entire midsection as a unit. We need to be able to maintain core stability both in the gym and in daily life,” Weber explains. “I don’t think these movements are an absolute measure or indication of physical fitness. Your training age and experience matter. If someone can demonstrate control and proficiency in core performance throughout these movements and be able to improve upon them over time, I think that’s a better indication of physical fitness.”
Dead Bug
“Dead bugs are one of the first core movements I will often prescribe for someone as a control/stability exercise. Your limbs are moving while trying to keep your torso stable. If you feel your lower back lifting, keep your range of motion shorter,” Weber tells us.
Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
Press your back into the mat and brace your core.
Lower one arm and the opposite leg.
Return to the start position.
Repeat on the other side and continue to alternate.
Perform 2 to 3 sets of 6 to 10 reps per side.
RELATED: This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50
Bird Dog
“Bird dogs are similar to dead bugs in that your limbs are moving while you work to maintain torso/stability. I find it’s best to take these movements slow. Take the full range of motion and hold for a second before returning to the start. If you find your hips rotating throughout the movement, take a shorter range of motion,” Weber says.
Start on all fours in a quadruped position.
Extend your left arm and right leg.
Hold for a moment before returning to the start position.
Switch sides and continue to alternate.
Perform 2 to 3 sets of 6 to 10 reps per side.
RELATED: If You Can Complete These 4 Exercises Without Stopping After 50, Your Body Strength Is Exceptional
Forearm Plank
“Once you can hold the proper plank for 30 seconds, you have built a good foundation to start challenging yourself,” Weber explains.
Assume a forearm plank: Place your forearms on the ground with your elbows under your shoulders and arms parallel to your body, shoulder-width apart.
Keep your body straight from head to heels.
Activate your core, legs, and glutes as you hold the position for 15 to 30 seconds for 2 to 3 sets. Gradually progress to 45 to 60 seconds.
RELATED: If You Can Hold These 4 Standing Positions After 55, Your Core Strength Is Elite
Side Plank
“Side planks are an excellent movement to challenge your ability to resist rotation, so see how you look when doing this movement. You want to be even from side to side, if one side is way worse than the other, that’s a problem for me,” Weber explains.
Begin by lying on your side and placing your elbow below your shoulder.
Your feet should be stacked.
Lift your hips off the floor so that your body forms a straight line from your head to your feet.
Hold for 15 to 20 seconds per side for 2 to 3 sets. Work toward 30 to 45 seconds per side.
The post Over 60? If You Can Perform These 4 Core Moves, You’re in Good Shape appeared first on Eat This Not That.”}]]