4 Exercises to Restore Core Strength After 65 (No Pilates Needed)

Maintaining core strength is crucial for overall health and well-being, particularly as we age. A strong core isn’t just about achieving a sculpted physique; it’s fundamental for balance, stability, and preventing falls – a significant concern for older adults. While Pilates is often touted as an excellent core-strengthening exercise, it isn’t always accessible or suitable for everyone. Fortunately, simple, effective exercises can be performed at home to rebuild core strength after age 65, requiring no special equipment.

According to Jill Brown, a personal trainer with Jill Brown Fitness & Coaching, the focus should be on stability rather than flexibility. “I love Pilates and I teach it, but the reality is, it has a steep learning curve,” Brown explains. “If you aren’t already a ‘Pilates-head,’ you can spend way too much time trying to master the choreography or making tiny, pulse-like movements that don’t always translate to real life, functional strength. Strength and flexibility aren’t the same thing. These exercises are about creating stability. They skip the fancy bells and whistles and put you right in the game. We’re going for total-body tension that builds a core like a corset, which is exactly what you need to move better, faster.”

Bird Dog

The bird dog exercise is a great starting point for building core stability. To perform it, begin on all fours on a workout mat. Extend your left arm forward and your right leg backward simultaneously. Hold this position for three seconds, maintaining a straight line from your hand to your heel. Return to the starting position and repeat with the opposite arm and leg. Aim for three sets of 10 repetitions on each side. A key tip, according to Brown, is to avoid any wobbling of the hips. “Don’t let your hips wiggle. Imagine you’re balancing a tray of wine glasses on your lower back and you don’t want to spill them,” she advises. This imagery helps maintain a stable core throughout the movement.

Forearm Plank

The forearm plank is another highly effective exercise for strengthening the core. Begin by placing your forearms on the ground, with your elbows directly under your shoulders and arms parallel to your body. Maintain a straight line from your head to your heels, engaging your core, legs, and glutes. Hold the plank for 20 to 60 seconds, completing one to three sets. If a full plank is too challenging, modify the exercise by dropping your knees to the floor. However, Brown cautions against letting the hips sag or rise. “Drop your knees to the floor if needed. Just make sure your hips aren’t poking up in the air— don’t let the hips pop up. That means you’re using your arms, not the core,” she explains. “Squeeze your glutes like you’re trying to hold a quarter between them. That’s how you really ‘turn on’ the core.”

Half Side Plank

The half side plank targets the oblique muscles, which are essential for rotational stability. Lie on your side with your knees bent at a 90-degree angle. Prop yourself up on your bottom forearm, keeping your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from your shoulder to your knees. Hold this position for 20 to 30 seconds, performing three sets on each side. Brown emphasizes the importance of proper form. “Don’t let your top shoulder roll forward toward the floor. You want to feel this right in the side of your waist (your obliques),” she says. “The working side is the side closer to the floor. Imagine squeezing a tennis ball between the bottom side ribs and hips.”

Dead Bug

The dead bug exercise is a gentle yet effective way to engage the deep core muscles. Lie flat on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle, resembling a tabletop position. Press your lower back into the floor and engage your core. Slowly lower one arm and the opposite leg simultaneously, keeping your lower back pressed against the floor. Hold for a moment before returning to the starting position and repeating on the other side. Perform three sets of 10 alternating repetitions.

These exercises, as highlighted by Brown, prioritize functional strength and stability over complex movements. They offer a practical and accessible way for individuals over 65 to rebuild core strength at home, contributing to improved balance, reduced fall risk, and a higher quality of life. A 2024 meta-analysis also found that core training improved balance performance in older adults, showing improvements on tests like the Timed Up and Go, Functional Reach Test, Gait tests, and One-Leg Stance Test. As always, it’s advisable to consult with a healthcare professional or physical therapist before starting any new exercise program, especially if you have underlying health conditions or concerns.

Beyond these specific exercises, research from BodySpec emphasizes the importance of core training for older adults, noting that a strong core can be built without traditional “ab workouts” like crunches or planks. Simple seated exercises, such as seated marches, knee extensions, side bends, and core presses, can also be incorporated into a routine two to three times per week. The Centers for Disease Control and Prevention (CDC) reports that more than one in four adults age 65 and older falls each year, and a fall doubles the chance of falling again, further highlighting the importance of proactive core strengthening.