According to Piedmont Healthcare<\/a>, rising early and working out offers mental clarity, less distractions, and a boosted metabolism for the rest of the day. Having a morning routine in place is also a way to ensure it gets done. And one essential age-related item on that a.m. bucket list? Building your core. A strong core is essential for independent, active living. Your core includes your back, pelvic, and abdominal muscles, and helps you walk, lift, bend, and more. It\u2019s also key when it comes to keeping you from slouching and remaining balanced.<\/p>\n We spoke with Doug Bertram, M.S., L.Ac., MTCM<\/a>\u2014Founder & CEO of Structural Elements\u00ae, a three-time Ironman triathlete, and ultramarathoner\u2014who shares three morning exercises to build core strength<\/a> faster than planks after 50. With more than 30 years of experience, Bertram has progressed the field of orthopedic wellness by focusing on the body\u2019s structure rather than pain symptoms on their own. He developed the Structural Elements\u00ae Balancing Method, an integrative approach emphasizing postural alignment, fascia mapping, and tensegrity-based assessment.<\/p>\n \u201cCore strength often declines after the age of 50 due to several factors, primarily related to the natural aging process,\u201d Bertram tells us. \u201cOne significant factor is sarcopenia, which is the age-related loss of muscle mass. As muscle fibers decrease, the core muscles, crucial for stability and support, become weaker. This decline in core strength negatively impacts balance, increasing the risk of falls, which can be particularly dangerous for older adults. Additionally, weakened core muscles contribute to poor posture<\/a>, leading to discomfort and potential back pain.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n Daily movement can become more laborsome, decreasing overall mobility, confidence, and independence. In addition to sarcopenia, stiffening of the fascia and reduced elasticity of tissues can make you less capable of distributing load.<\/p>\n Which Core Muscles Should Be Prioritized To Build Functional Strength? In order to build functional core strength<\/a> after 50, it\u2019s essential to prioritize specific muscle groups that contribute to overall support and stability.<\/p>\n \u201cThe transverse abdominis is essential for stabilizing the pelvis and spine, while the multifidus plays a crucial role in spinal alignment and stability,\u201d Bertram tells us. \u201cThe rectus abdominis, commonly known for creating the \u2018six-pack<\/a>,\u2019 is involved in overall core function. Additionally, the obliques are vital for rotational movement and lateral stability. Lastly, strengthening the pelvic floor muscles is important for core stability and can improve overall health and function, particularly in maintaining continence.\u201d<\/p>\n Below, Bertram offers three morning moves that can help boost core strength more efficiently than planks. These exercises offer a safe yet effective way to strengthen the essential muscles in your core.<\/p>\n
\n![\"Outside](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/04\/shutterstock_2198668351.jpg\")
Shutterstock<\/p>\n