{"id":61803,"date":"2025-08-06T04:39:09","date_gmt":"2025-08-06T04:39:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/61803\/"},"modified":"2025-08-06T04:39:09","modified_gmt":"2025-08-06T04:39:09","slug":"hold-these-3-moves-after-50-for-a-strong-core","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/61803\/","title":{"rendered":"Hold These 3 Moves After 50 for a Strong Core"},"content":{"rendered":"

As you age, building strength is one of the absolute best things you can do for your body\u2014especially when it comes to your core. A strong, resilient core<\/a> promotes better posture, stability, and athletic performance while preventing falls and injury. To help determine where you stand, we spoke with a fitness pro who shares three exercises that\u2014if you can hold them with solid form\u2014reveal your core is stronger than most<\/a>.<\/p>\n

It\u2019s important to remember that strength looks different for everyone and having a strong core doesn\u2019t necessarily mean six-pack abs<\/a>.<\/p>\n

\u201cThe body fluctuates, so instead of chasing rep counts or \u2018fitness tests,\u2019 I encourage people to tune into how their body feels during movement,\u201d says Dani Coleman<\/a>, VP of training and head trainer at Pvolve<\/a>. \u201cCan you stay in control? Can you breathe with ease and maintain good form? With consistency, that\u2019s where long-term strength and stability are built. That\u2019s a more meaningful marker of progress than a one-time benchmark.\u201d<\/p>\n

3 Positions That Signal a Strong Core After 50
\n\tSoccer Kick<\/p>\n

\"womanShutterstock<\/p>\n

\u201cStudies have shown that being able to stand on one leg and maintain balance for 10 seconds can reduce the risk of falling,\u201d Dani explains. \u201cThis is an excellent exercise to challenge your core and stability.\u201d<\/p>\n

Stand tall, holding onto a solid surface with one hand for stability.
\nOr, stand tall with your hands on your hips and wear ankle weights for added resistance.
\nExtend one leg ahead of you with a soft bend in the knee.
\nBreathe out and kick your leg up toward your hips.
\nLower.
\nPerform 15 to 20 reps on one side.
\nRepeat on the other side.<\/p>\n

If You Can Do This Many Burpees at 50, You\u2019re Fitter Than 90% of People Your Age<\/a><\/p>\n

\tGlute Bridge<\/p>\n

\"womanShutterstock<\/p>\n

\u201cGlute bridging is an excellent exercise to help strengthen your glutes, hamstrings, core stability, and back muscles,\u201d Dani points out. \u201cThese muscles are crucial for everyday tasks, such as transitioning from a seated position to standing upright.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

Lie flat on your back with bent knees and feet hip-width apart on the floor.
\nPress through your heels to lift your hips until your body forms a straight line from head to heels.
\nSqueeze your buttocks, holding at the top for a moment.
\nLower your hips back to the start position.
\nPerform 2 to 3 sets of 15 to 30 reps.<\/p>\n

This 10-Minute Standing Routine Builds More Strength Than Gym Workouts After 50<\/a><\/p>\n

\tFull-Body Plank<\/p>\n

\"youngShutterstock<\/p>\n

Planks fire up your core in the best way.<\/p>\n

Place your hands under your shoulders.
\nPress into the pads of your fingers and hug your inner arm toward your armpit.
\nWalk your feet out to hip-width.
\nEngage your abs, squeeze your buttocks, and pull upward through your quads.
\nHold your plank for 30 seconds. Increase the time as you progress.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"As you age, building strength is one of the absolute best things you can do for your body\u2014especially…\n","protected":false},"author":2,"featured_media":61804,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[674,337,97,3152],"class_list":["post-61803","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-exercise","tag-fitness","tag-health","tag-workouts"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/61803","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=61803"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/61803\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/61804"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=61803"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=61803"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=61803"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}