Tag Archives: core strength


The core muscles are those that make up the abdomen, lower back and pelvis. If you think of the area that is covered by a corset, that is where those muscles lie. They are essential to having good balance and stability, which helps to prevent falls and lower back pain. They also help to pick up the grandchildren without injuring yourself.  Basically all functional movements (including standing still) are dependent on the core,the only time you aren't engaging those muscles is when you are lying down on your back!

I am going to describe two exercises which are fantastic for all the muscles in the core.

Bird Dog

  1. Get on your hands and knees (hands directly below your shoulders, knees directly below your hips).
  2. Engage your core and abdominal muscles. Imagine you are tightening a corset around your waist, keep breathing steadily and never hold your breath.
  3. Slowly lift up your right leg backwards (don't let your hips tilt to one side whilst moving your legs), and your left arm forwards (so they are parallel to the floor).
  4. Hold for 5 seconds and relax.
  5. Repeat with the opposite arm and leg.
  6. Repeat the whole process 5 times.
The Plank
The second exercise is slightly harder and is called The Plank. It has taken over from the crunch/sit up as the stomach exercise of choice, and with good reason. As the plank is an isometric exercise you should seek medical advice if you have a history of high blood pressure or heart disease.

  1. Lie facedown on the mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on floor.
  2. Raise body upward by straightening body on elbows and toes. Keep breathing steadily and never hold your breath.Your back, neck and head should be in a straight line.
  3. Hold position for between 10-30 seconds.
If you find this too difficult to start with then balance on your knees and elbows making sure you still keep that straight line between back, neck and head.
So two exercises which can be done at home with no equipment.

As I was writing this article I pondered whether people would find it easier to do the exercise if I provided a video or photos of the exercise. If you think this would help please leave a comment.

If you do an exercise and display any of the following symptoms: headache, dizziness or nausea you should stop immediately and consult your doctor.

If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

For more information on Personal Training please go here Whole Life Fitness, Personal Training for the over-50s This will open a new browser window.