The core is one of—if not the most—important area of your body to train. And it becomes even more crucial with age as muscle mass, balance and coordination naturally decline over time.
Building a strong core can keep you steady on your feet, reduce back pain and help you maintain good posture.
It's particularly important for midlife women, as the menopause can contribute to reduced muscle mass, especially around the core and pelvic floor.
Sara Haley, a trainer who specializes in strength workouts for women in their 40s and 50s, has shared one core exercise she recommends for everyone, but particularly for this age group.
“My favorite core move for everybody is actually a great postpartum exercise too,” Haley tells Fit&Well.
It's a variation of the dead bug, which is a well-known core exercise performed lying on your back.
“The dead bug is where you’re on your back, your hands are straight up and your knees are in a 90° position and above your hips,” says Haley.
“What I love doing in that position is something I call the resistance fight,” she says.
When doing abs exercises, many people struggle to activate the core properly. This move encourages that activation from the start.
“If your core muscles are not already turned on, they’re immediately going to turn on,” says Haley.
How to do the dead bug resistance fight
- Lie on your back and with your knees above your hips and bent to 90°.
- Push your hands into the front of your thighs and your thighs into your hands, creating force between them.
- Continue pushing for 10 seconds.
- Relax, then repeat three times.
Haley recommends building your progression: “Start with a 10-second hold, then increase it to 30 seconds, then 60 seconds. You don’t need to go higher than 60 seconds.’
She also notes a common mistake to avoid. "Keep your head on the floor. A lot of people want to come up and do that crunch. But just keep your head on the floor and let your entire core activate.”
