{"id":8095,"date":"2025-07-14T03:01:05","date_gmt":"2025-07-14T03:01:05","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/8095\/"},"modified":"2025-07-14T03:01:05","modified_gmt":"2025-07-14T03:01:05","slug":"your-10-minute-core-workout-to-stay-strong-and-stable-after-50","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/8095\/","title":{"rendered":"Your 10-Minute Core Workout To Stay Strong and Stable After 50"},"content":{"rendered":"

Core strength<\/a> is essential for preserving balance<\/a> as you head into your 50s and beyond. After all, strong core muscles improve posture and stability while decreasing lower back pain and the risk of falls. They\u2019re also crucial for performing daily movements with ease. But building and maintaining core strength takes hard work, dedication, and just the right workout regimen. So, we spoke with an expert who shares a 10-minute core plan to achieve lasting strength well past 50. You can thank us later!<\/p>\n

Below, Andrea Lepcio, founder and owner at Mighty Fit<\/a>, outlines a 10-minute beginner-friendly program to train your core activation. Each time you exhale, picture drawing your core in and up through the pelvic floor.<\/p>\n

10-Minute Core Workout To Stay Strong and Stable After 50
\n\tWood Chopper<\/p>\n

\"WoodchopperShutterstock<\/p>\n

Stand tall with your feet shoulder-distance apart, keeping solid form\/posture.
\nBreathe in, bringing your right hand toward your left foot and bending your knees.
\nBreathe out, swinging your arm to the right and stretching it back behind you.
\nPerform 12 reps on each side.<\/p>\n

5 Morning Exercises To Torch Belly Fat All Day<\/a><\/p>\n

\tFront\/Side Crunches<\/p>\n

\"WomanShutterstock<\/p>\n

Stand tall with your feet hip-distance apart.
\nPlace your hands on your shoulders, bringing your elbows to shoulder level, if you\u2019re able to.
\nCrunch your left knee toward your right elbow, performing 12 reps per side.
\nThen, bring your left knee toward your left elbow to complete a side crunch; 12 reps per side.
\nBreathe out as you lift your knee.<\/p>\n

RELATED: 4 Bodyweight Exercises That Hit Every Major Muscle Group in Minutes<\/a>6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\tCrescent Bows<\/p>\n

\"LowShutterstock<\/p>\n

Stand tall with your feet apart, maintaining solid posture.
\nBring your right leg back to assume a lunge position on the ball of your right foot.
\nBend your front knee so that it goes above the ankle.
\nInhale.
\nBow forward, breathing out as you flatten your back.
\nBreathe in as you rise up to a standing lunge.
\nWhen comfortable, lift both arms overhead.
\nBow as you reach forward with your arms.
\nReturn to standing, arms overhead.
\nPerform 8 to 12 reps per side.<\/p>\n

5 Strength Moves That Burn Belly Fat Faster Than a Treadmill Run<\/a><\/p>\n

\tBird Dog<\/p>\n

\"illustrationShutterstock<\/p>\n

Start on all fours.
\nExtend your left arm and right leg.
\nHold for a moment before returning to the start position.
\nSwitch sides.
\nInhale as you reach and exhale on the return.
\nFor a bird-dog crunch, reach your right arm and left leg as you inhale.
\nOn the exhale, pull your knee toward your elbow as you crunch.
\nBreathe in and perform 8 to 12 reps on each side.<\/p>\n

\tCat\/Cow<\/p>\n

\"cat-cowShutterstock<\/p>\n

Assume all fours.
\nGently round your spine to assume cat pose.
\nDip your back and lift your head to assume cow pose.
\nRepeat 8 to 12 times.<\/p>\n

6 Dumbbell Moves That Melt Fat Better Than Spin Class<\/a><\/p>\n

\tBridge Pose<\/p>\n

\"bridgeShutterstock<\/p>\n

Lie supine on the floor.
\nBend both knees, bringing your feet under your heels.
\nKeep your upper body relaxed.
\nBreathe in.
\nPress both feet into the ground and exhale as you lift your hips toward the ceiling.
\nInhale as you return to the start position.
\nRepeat 8 to 12 times.<\/p>\n

\tCriss Cross<\/p>\n

\"PilatesShutterstock<\/p>\n

Lie supine on the floor.
\nPlace one hand over the other behind your head.
\nInhale as you lift your shoulders and head off the ground.
\nBreathe out as you bring one knee to the opposite elbow.
\nAlternate sides, completing 8 to 12 reps.<\/p>\n

6 Fat-Burning Moves That Burn More Than 45 Min of Cardio<\/a><\/p>\n

\tCore Hover<\/p>\n

\"WomanShutterstock<\/p>\n

Lie supine on the floor.
\nBend your right knee in toward your chest, holding onto it with your right hand.
\nPlace your left hand under your head.
\nFlex the left foot.
\nLift your head off the ground, keeping your eyes on your left toes.
\nLift your left leg off the ground and pulse it without allowing it to touch the floor.
\nComplete 20 pulses before switching sides.<\/p>\n

\tPlank<\/p>\n

\"forearmShutterstock<\/p>\n

Lie flat on your stomach.
\nPlace your hands below your shoulders or rise onto your forearms.
\nYour body should form a straight line from your head to your feet.
\nHold for 10 to 60 seconds.<\/p>\n

\tPlank With Knee Drop<\/p>\n

\"WomanShutterstock<\/p>\n

Assume a high or forearm plank.
\nDrop and lift your right knee.
\nSwitch to your left, and continue to alternate.
\nBreathe out as you drop your knee and breathe in as you lift.<\/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":"Core strength is essential for preserving balance as you head into your 50s and beyond. After all, strong…\n","protected":false},"author":2,"featured_media":8096,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97,2514],"class_list":["post-8095","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-strength-training"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/8095","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=8095"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/8095\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/8096"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=8095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=8095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=8095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}