As we experience the changes that come with age, staying strong becomes less about creating flashy six-packs that’ll look good on the beach and more about building strong centers that’ll keep us on our feet.
As an active and health-minded woman over 60, I intimately understand the ever-evolving nature of “staying strong.” As we experience the changes that come with age, staying strong becomes less about creating flashy six-packs that’ll look good on the beach and more about building strong centers that’ll keep us on our feet. So the same core exercises you were doing 20 years ago might not meet your needs now. That’s why I’m sharing these exercises designed to help you build a strong, stable core and pelvic foundation at any age and any stage of your fitness journey. To make the most of each movement, I’ve included a few essential tips here to help you optimize your form and get the best results while honoring where your body is today.
Toe Taps: Connecting to Your Core
To start, lie flat on your back and press your lower back firmly into the floor. If you can slip a hand underneath your back, you’re not fully engaged. Slowly lift your toes, hold for three seconds, then lower them back down. Repeat this 10 times. Focus on keeping your stomach pulled in and core tight. This exercise isn’t about speed but about activating the deep muscles that support your pelvis.
Optimization Tip: Keep your chin slightly tucked to maintain a neutral spine. This not only supports alignment but also helps prevent neck strain, allowing you to better focus on your core muscles.
Dead Bug: Precision and Balance
For the dead bug, lie on your back with your arms and legs raised as if holding an imaginary ball. Slowly extend your right leg and left arm, holding for three seconds, then switch sides. Avoid letting your foot touch the floor during each rep to keep the core fully activated. This exercise builds coordination and stability. I like to visualize keeping my core locked in place as my limbs move, making each movement more intentional.
Optimization Tip: Exhale deeply as you extend each arm and leg. This helps you engage your core even more, preventing your back from arching and ensuring your core muscles remain tight and activated.
Squats: Building Strength from the Ground Up
For squats, stand with your feet shoulder-width apart, grounding yourself firmly, as if you were rooted like a tree. Lower into a squat, squeeze your glutes, and hold for three seconds before standing back up. Keeping my stomach in tight has been crucial in this exercise, not only for supporting my spine but also for maximizing glute activation. This move helps build strength and stability in the lower body and core.
Optimization Tip: Distribute your weight evenly through your heels, not just your toes. This keeps your balance centered, encourages a deeper squat, and activates the glutes more effectively, which helps protect your knees from strain.
Why These Exercises Matter
These exercises provide essential strength and stability, serving as the foundation for my daily activities and training. They also prevent injury; with a strong core and pelvis, I’ve been able to protect my back and stay active, even as I continue to train and compete. Building core stability has allowed me to go beyond the limits many might expect due to age, keeping me resilient and energized for every stage of life.
Remember, no matter where you’re starting from, each step forward is progress. Building core strength takes consistency, but the journey is yours to embrace at your own pace. Trust yourself, stay committed, and know that every effort you make brings you closer to your goals. You’ve got this — I’m cheering you on every step of the way. Keep going, stay strong, and let’s get FIT for Life together.
To learn more about how to get mentally and physically FIT for Life, be sure to connect with me on social or head to www.sherylgrant.com.
