Your Guide to a Strong Core for Men 50 and Over

For men 50 and over, we know more than most, there are some aches and pains that slowly creep in as we start getting older. A simple game of football or volleyball on the beach could come with worries about possibly injuring ourselves. Aches, pains, and discomfort can come at random times with no idea where it comes from. But is that just how life goes? Is this the new normal once you hit the big 5-0? Absolutely not! And we can help with our blog on – Your Guide to a Strong Core for Men 50 and Over.

There are various methods to prevent injuries and guide your body to perform at its best. One tried and tested solution, or prevention method, involves strengthening our core. We asked our team PT, Eugenie, to talk with us about what steps we can take to create and maintain a strong core.

A strong core is so much more than just a good physique, and in today’s article, I’ll share 4 reasons why a strong core is important for men over 50, what muscles make up your core, and 3 simple exercises to strengthen your core.

4 Benefits of a strong core (especially for men over 50)

Your core is essentially the linking point between your lower – and upper body. This plays a massive role in your ability to lift, twist, bend, and reach, as well as providing stability to your spine. Therefore, a strong core will;

1. Improve your balance.
2. Lower your risk of falling.
3. Improve your posture.
4. Relieve or prevent back pain.

It’s often difficult to grasp the importance of a strong core by simply reading the benefits. You need to experience it yourself. For example, I used to suffer from severe low-back pain, and everyone told me I need to strengthen my core. I laughed it off, because I believed I had a strong core. After all, I used to have a six-pack, so surely I had a strong core!?

Wrong.

It wasn’t until I learned how to activate and strengthen my entire core that I started feeling a genuine difference. I was more mobile, moved with more ease, and barely struggled with back pain after a long day of walking or standing. To start, let’s look at what makes up your core.

Muscles making up your core

Despite what many believe, the core doesn’t only consist of your ‘six-pack’ muscles. Your core is basically layers of deep muscles providing stability and movement around your spine, pelvis, hips, and torso. It has layers in the front, at the sides, at the back, and the top and bottom.

• In front: Rectus abdominus or your ‘six-pack’ muscles.
• At each side: Internal – and external oblique muscles.
• At the back: Multifidus.
• At the top: Diaphragm.
• At the bottom: Pelvic floor muscles.
• And lastly, acting like a corset is your transverse abdominis

Three Exercises to strengthen your core

1. Dead Bug

This exercise activates your entire core and primarily targets your transverse abdominis muscle. This is important to provide stability to your spine during activities of daily living.

How to perform:

• Lie on the mat, with your hips and knees bent at a ‘table-top’ position.
• Reach your arms up to the ceiling.
• Now, lower your right arm and left leg towards the floor.
• Then, slowly raise it back to the starting position.

Repeat on the opposite side.

Watch a video of the Dead Bug exercise.

2. Criss Cross

The main emphasis of this exercise is targeting your oblique muscles, essential for twisting and turning motions.

How to perform:

• 

  Position your legs in the same way as exercise nr. 9, while placing your hands behind your head – keep your elbows in your peripheral vision.

• As you exhale, rotate your opposite shoulder towards your opposite knee, as seen in the 1st image below.
• Inhale, and as you exhale again, switch to the other side, as seen in the 2nd image below.

Watch a video on the Criss Cross Ab Exercise

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3. Forearm Plank

Besides activating your entire core, this exercise also targets your pelvic floor muscles and multifidus or back extensor muscles when performed correctly. This is crucial for developing a well-balanced, strong core, good posture, and spinal stability.

How to perform:

• 

  Start in a kneeling position, with your forearms placed on the mat, placing your elbows directly underneath your shoulders, and bending them to 90 degrees.

• Now, extend your legs with toes tucked under to press into the plank.
• Ensure to draw your stomach up towards your spine and aim to reach a straight line from your toes to your head.

Watch a video on Forearm Planks

Final Thoughts on Your Guide to a Strong Core for Men 50 and Over

Once you start correctly strengthening your core, you’ll almost feel the difference immediately. Exercise methods that are great to strengthen your core, especially for men over 50, are Pilates, yoga, cycling, dancing, and tai chi. Consult your doctor or physical therapist before starting your program, and make sure you use the correct technique. – If you’re uncertain how, find a qualified instructor to guide you until you feel more comfortable.

We hope the information in our piece – Your Guide to a Strong Core for Men 50 and Over, can help you with an informed decision on your workout regimens. If you want to continue further reading on home-based exercises that promote low impact lifestyles, check out our blogs on  resistance band training and other cardio exercises.

As always, if you need something you can’t find here, reach out to us through the Contact page or leave a comment below. Please use our approved affiliate links to explore the options available to you, we appreciate you support!

Eugenie Lamprecht is a Physical Therapist and Pilates Instructor with a great passion for helping others live a healthy and holistic life. She has clinical experience working in various areas of healthcare, such as intensive care units, as well as orthopedic, neurological, and sports facilities.

When she’s not seeing clients, she’s a freelance writer for health & wellness websites and brands. You can see more of her work at https://santoshasisters.com/ and her portfolio at https://eugenie.contently.com/.