As a certified personal trainer, I always notice how our fitness goals can change as we get older. Many of my younger clients are after flat stomachs and six-pack abs, but my senior clients are focused on preventing falls and maintaining independence.
A big part of accomplishing both of these objectives lies in training our deepest core muscles, like the transverse abdominis and internal obliques. These muscles act like a “corset” and draw the abdomen inward, but more importantly, they’re responsible for supporting and stabilizing our entire body as we move. If your deep core is strong and conditioned, you’re less likely to fall or experience other injuries.
If you’re under 60, start focusing on your deep core strength now. Roll out a yoga mat and try these four deep core exercises on your next ab day. Even if you’re already over 60, incorporating these moves into your routine can help you perform everyday tasks with strength and confidence.
How to do the 4 deep core exercises
You’ll just need a yoga mat for these exercises. Perform each movement for the time or reps described. Start with the lower end of the range if you’re a beginner, and add time or reps as you progress. Try 1 set of each exercise at first and gradually increase to 2-3 sets.
As you get stronger, consider holding light weights (2-3 pounds) for the birddogs and deadbugs to make them more challenging. Here's the best adjustable dumbbells for weight lifting at home.
The exercises are:
1. Plank
- Come to all fours on the mat.
- Engage your core.
- Place your elbows and forearms on the mat, with your elbows aligned under the shoulders.
- Step your feet behind you, shoulder-width apart.
- Hold in this position for 30-60 seconds.
2. Side plank
- Lie on your left side.
- Place your left elbow underneath your left shoulder.
- Elongate your legs, forming a straight line from your head to your feet.
- Engage your core.
- Lift your hips off the mat, keeping your body in a straight line.
- Hold in this position for 15-30 seconds, then repeat on the other side.
3. Birddogs
- Come to all fours on the mat.
- Engage your core.
- Lengthen your left leg behind you and reach your right arm in front of you.
- Hold briefly.
- Bring your left leg and right arm back to the starting position.
- Lengthen your right leg behind you and reach your left arm in front of you.
- Hold briefly.
- Bring your right leg and left arm back to the starting position.
- Continue alternating between the two sides for 10-12 reps per side.
4. Dead bugs
- Lie on your back with knees bent and feet flat on the floor.
- Engage your core.
- Bring your knees to a tabletop position.
- Reach your arms towards the ceiling.
- Lower your left leg and right arm towards the floor.
- Bring your left leg and right arm back to the starting position.
- Lower your right leg and left arm towards the floor.
- Bring your right leg and left arm back to the starting position.
- Continue alternating between the two sides for 10-12 reps per side.
Benefits of the 4 deep core exercises
These exercises target the deepest muscles of the core – the transverse abdominis, internal obliques, multifidus, and erector spinae. These muscles support the pelvis and spine, and stabilize the body during movement.
Additionally, these exercises work more surface-level abdominal muscles like the rectus abdominis and external obliques. They’re responsible for flexing and extending the spine, and rotating your torso in each direction.
The glutes, hamstrings, pecs, and shoulder muscles are also targeted during this routine.
Strengthening these muscle groups is essential for maintaining optimal movement patterns, good balance and stability, and proper posture – aspects that can deteriorate as we age. The birddog and deadbug exercises also address coordination, which could further prevent fall risks.
Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds.
More from Tom's Guide
- 'I’m 72 and in the best shape of my life: Here’s the 5 simple isometric bodyweight exercises I prioritize to counter age-related muscle loss.'
- I’m a personal trainer who works with seniors — these are the 4 exercises I wish everyone would do before they turn 60
- 'I'm a 63-year-old personal trainer: These are the 5 simple bodyweight exercises I give to my clients that build muscle faster than walking workouts.'
