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Top 5 Core Exercises for Women Over 50 to Defy Age

Top 5 Core Exercises for Women Over 50 to Defy Age

The age of 50 is transformative for women, especially in physical well-being. A decline in core strength is an unwelcome change, but with the right approach, it is manageable. Core exercises for women over 50 are vital to maintaining balance, ensuring better posture, and avoiding injuries. Transitioning gracefully into the golden years means bolstering your central powerhouse. You'll find exercises tailored for vitality and stronger abs through this article. Let’s set the stage for a thriving decade with these insights on core strengthening. 

Why Core Strength is Crucial After 50

woman in her 50s teaching a young girl to watercolor

As women – and men - journey past the milestone of 50, several physiological changes come into play. Their metabolic rate often decreases, muscle mass reduces, and bone density might decline. This trio makes maintaining a robust core paramount. 

1. Improved Posture and Reduced Back Pain

The abdominal muscles, transverse abdominis, and erector spinae support the spine. When these muscles are strong, they work harmoniously, providing the spine the support it needs. So, no more hunching or lower back pain. Instead, you'll stand tall, radiating confidence.

2. Better Balance and Fall Prevention

A big part of equilibrium comes from a honed core. Think of it as an internal stabilizer. It's the best thing to keep you upright, whether dancing the night away or navigating a tricky sidewalk.

3. Enhanced Functional Fitness for Daily Activities

Flat abs are appealing, but picking up your grandchild, carrying groceries, or even those simple bends to tie a shoelace is more critical. These daily life tasks demand core involvement. Strengthening it ensures these tasks remain effortless. Exercises targeting the hip flexors, rectus abdominis, and external obliques translate to smooth, pain-free movements in daily activities. So, you can enjoy life's simple pleasures without any strain.


Top 5 Core Exercises Tailored for Women Over 50

1. Pilates Bridge

woman doing Pilates Bridge

It is a graceful but great exercise blending strength and flexibility. As it lifts the hips skyward, the movement challenges different muscles, ensuring a toned and strong core.


  • Activates those core muscles.
  • Engage the glutes, hamstrings, and pelvic floor muscles.
  • It's gentle on the joints, perfect for those in their fabulous fifties and beyond.


  • Start by lying flat on your back with your knees bent and your feet firmly on the floor.
  • Press your heels into the ground with a deep breath and raise your hips skyward. Ensure your body forms a diagonal line from your shoulders to your knees.
  • Keep those core muscles taut, pulling your belly button towards your spine.
  • Pause briefly at the apex, feeling the engagement in your glutes and core.
  • Gradually lower your hips, returning to your initial position.
  • Complete this 12 times.

Pro Tip: Maintain consistent foot placement—parallel and aligned with your hips—for optimal alignment and muscle activation.


2. Plank Variations

woman doing Plank

While the traditional plank is a mainstay in core workouts, various tweaks can modify its intensity and target different muscle groups, ensuring that women over 50 get the best results tailored to their needs.


  • Strengthens the entire core, including transverse abdominis and rectus abdominis.
  • It’s the best way to enhance your shoulder and upper body strength.
  • Improves stability and balance.


  • Begin in a push-up position, ensuring your hands are beneath your shoulders.
  • Keep your body in a straight line from head to heels.
  • Tighten your abdominal muscles and hold the position.
  • For variations, lift one leg or arm or try side planks for oblique engagement.
  • Start with 20 seconds and aim to increase your time as you grow stronger. Over time, work up to 60 seconds or longer.

Pro Tip: Always keep your belly button pulled in towards your spine to fully engage the core muscles and protect the lower back.


3. Seated Russian Twists

The Seated Russian Twists, with their rhythmic side-to-side motion, primarily home in on the obliques. You'll sculpt your waistline and amplify your spine's flexibility and rotation prowess as you rotate.


  • Targets the obliques, the muscles on the side of your abdomen.
  • Improves flexibility and rotation in the spine.
  • Engages both the upper and lower abs.


  • Sit on the floor with your knees bent and feet flat.
  • Lean back slightly to get into a comfortable position.
  • Clasp your hands together in front of you.
  • Rotate your upper body to the right and left, keeping your abs engaged.
  • To increase difficulty, lift your feet off the ground.
  • Aim for 2 sets of 10-12 repetitions on each side.

Pro Tip: Breathe out when you twist to each side, exhaling fully to engage the abdominal muscles deeply.

Here’s a demonstration on how to do a Russian Twist from Howcast.

4. Bird-Dog

Woman doing a Bird-Dog pose

An effective exercise that works wonders for your core and balance without the strain of intense workouts.


  • Improves stability and coordination.
  • Engages the erector spinae, which runs along the back.
  • Strengthens both the abdominal muscles and lower back.


  • Start on all fours in a tabletop position.
  • Extend your right leg and left arm simultaneously.
  • Keep a straight line between your extended arm and leg.
  • Return to the starting position and repeat with your left leg and right arm.
  • Begin with 10 repetitions on each side, holding the extended position for 2-3 seconds.

Pro Tip: Ensure your hips stay level throughout the movement to maximize core engagement and maintain balance.


5. Gentle Yoga Boat Pose

Woman doing gentle Yoga Boat Pose

While challenging, this pose offers great core engagement and is adaptable to ensure those over 50 can perform it safely and effectively.


  • Engages and strengthens the rectus abdominis.
  • Challenges balance and stability.
  • Enhances hip flexor strength.


  • Sit on the floor with knees bent and feet flat.
  • Lean back slightly, keep your back straight, and lift your feet.
  • Extend your arms forward, parallel to the floor.
  • To modify, keep knees bent, or for a challenge, straighten them.
  • Begin by holding the pose for 10 seconds. As you gain strength and balance, gradually increase the hold time up to 30 seconds.

Pro Tip: Remember to breathe steadily. Holding your breath can make the pose more challenging and decrease stability.


Tips for Safe Execution

Embrace the Turtle's Pace

senior women meditating on a yoga mat

Remember, in core exercises for women over 50, speed doesn't always win the race. Starting slow allows your muscles, especially your abdominal muscles, to adjust and reduces the risk of strains. This approach ensures that each exercise is done with proper form and maximum effectiveness.

Breathe In, Breathe Out

Breathing plays a pivotal role in all ab exercises. Inhaling and exhaling at the right moments can amplify the movement's effectiveness and protect the body from injury. For example, when exerting force or lifting, it's generally a good practice to exhale while inhaling during relaxation or return to the starting position.

A Rep a Day Keeps the Doctor Away

While you engage in strengthening your core muscles, it's essential to keep a positive mindset. Even if it's just one more rep than yesterday, it's progress. Each movement is a beautiful dance of your muscles, bringing you one step closer to a stronger, more vibrant you.

Professional Help

Consider working with a personal trainer. They can offer valuable insights and ensure your form is on point, maximizing the benefits of your ab workouts.


Integrating Core Exercises with Wellness Products

Unroll the Foundation - Your Exercise Mat

Laying the groundwork for any core workout starts with a good yoga mat. Not only does it provide cushioning for your spine and joints, but it also offers grip for those sweaty hands and feet. Whether holding a side plank or performing other core exercises, your yoga mat ensures you stay in place and maximize the benefits of each movement.

Airex Exercise Mat, Yoga ECO Pro, 72" x 24" x 0.16"

Airex Exercise Mat

Merging Airex's renowned durability with an eco-conscious approach, the Yoga ECO Pro offers a blend of grip, comfort, and environmentally friendly materials perfect for all your floor workouts, from yoga and Pilates to strength training and rehab. 

Features to Love:

  • Eco-friendly Design: Crafted with recycled, sustainable, and biodegradable materials, this mat promotes a green approach to fitness without compromising on AIREX quality.
  • Superior Grip: The unique knobbed underside and non-slip surface ensure that your mat stays in place, no matter how intense the session.
  • Versatile and Durable: Tear-resistant with a transverse ribbing pattern, this mat is ideal for diverse workouts and designed for longevity and easy portability.

What Makes It Special:

Its eco-friendly nature doesn't just stop at the materials used. The Yoga ECO Pro is designed to be easily cleaned with a rinse and air dry, ensuring minimal water wastage. Plus, it's versatile enough for both land and water exercises. 

Warming Up with Fitness Companions

Before anything else, get your blood flowing and muscles primed. Elliptical machines, rowers, and treadmills are great ways to get the heartbeat up, ensuring your body can tackle those core workouts without working too hard. 

Spirit CE900 Elliptical

Spirit CE900 Elliptical

The Spirit CE900 Elliptical brings a seamless blend of design and functionality to ensure every workout session is both comfortable and practical. Whether aiming for cardiovascular endurance or strength training, this elliptical machine is a testament to robust engineering and user-centric features.

Features to Love:

  • Tailored Stride: A 21" stride length ensures a natural and comfortable elliptical motion for users of all sizes.
  • Diverse Resistance Levels: 40 resistance levels accommodate beginners and seasoned fitness enthusiasts, allowing varied and progressive workouts.
  • Integrated Console: A premium, ultra-bright blue LED display showcases a range of programs, heart rate monitoring, and other essential metrics, coupled with an adjustable fan and a tablet-friendly reading rack for added convenience.

What Makes It Special:

The CE900 boasts a self-generating power mechanism. This eco-friendly feature eliminates the need for electrical power, granting flexibility in placement and reducing energy consumption. It’s a wise investment for fitness enthusiasts. 

Recline and Relax with Massage Chairs

After an intense core workout session, there's nothing more rewarding than sinking into a zero-gravity massage chair. Giving your body the rest it deserves, these chairs help improve blood circulation and take the load off your spine.

Osaki OS-4D Escape Massage Chair

Osaki OS-4D Escape Massage Chair

Experience unparalleled comfort with the Osaki OS-4D Escape Massage Chair. Enjoy the chair's advanced 4D massage strokes on your shoulder blades down to your lumbar with calf heat therapy and an ergonomic S-track system. Top it off with a space capsule cover that ensures a comforting embrace throughout your massage.

Features to Love:

  • 4D Massage Technology: Delivers deeper, more comprehensive, and rhythmic massages, offering five adjustment levels to tailor the experience to your liking.
  • Ergonomic S-Track: Ensures consistent pressure across your back, from the neck to the lower spine, for unmatched comfort and support.
  • Zero Gravity Mode: Inspired by NASA, this mode offers optimal weight distribution and enhanced blood circulation by elevating your legs above your heart.

What Makes it Special:

The OS-4D Escape stands out with its unique Aroma cartridge, releasing a calming scent throughout the massage. This feature, combined with Chromo-therapy lighting, crafts a multisensory experience that transcends regular massage sessions

Percussive Massagers for Muscle Soreness

Percussive and personal massagers have emerged as game-changers in muscle recovery. These handy devices target deep into the muscle tissue, promoting better circulation and relieving those knots and tight spots.

Theragun Elite Percussion Massager

Theragun Elite Percussion Massager

Theragun Elite offers an ultra-quiet percussion therapy session, allowing you to effectively relieve tension and soreness without the noise.

Features to Love:

  • QuietForce Technology QX65: Advanced sound insulation provides the quietest treatment experience yet doesn't compromise on power.
  • Extended Battery Life: With a 120-minute continuous usage capacity, you don’t have to worry about frequent recharging.
  • OLED Screen with Force Meter: This provides real-time feedback, showing current speed and force, ensuring you have control over your recovery session.

What Makes it Special:

The Theragun Elite's standout feature is its patented Theragun Triangle ergonomic handle design. It enables various holding positions, reducing strain on the hands, wrists, and arms, ensuring a comfortable and practical treatment session. 

Warm Recovery with Home Sauna

After a thorough session of core exercises, nothing beats the soothing warmth of a home sauna. This helps relax your mind, improve circulation, and aid muscle recovery.

Sunray Barrett 1-Person Hemlock Indoor Infrared Sauna HL100K2

Sunray Barrett 1-Person Hemlock Indoor Infrared Sauna HL100K2

The Sunray Barrett is designed for one to two people and promises a calming experience using cutting-edge carbon-nano heaters. It ensures uniform heating up to 140 degrees and can be easily assembled.

Features to Love:

  • Canadian Red Cedar Wood: This solid wood offers both durability and a naturally appealing aroma that enhances the sauna experience.
  • Advanced Carbon-nano Infrared Heaters: Low EMF carbon-nano heaters ensure an advanced and safe heating mechanism.
  • Comprehensive Control: Dual LED control panels provide easy access and adjustment to your desired settings.

What Makes it Special:

Its unique selling point is the generous space it offers. Being larger than any other 1-person sauna, it provides ample room to stretch, relax, and truly soak in the benefits of the sauna, all while fitting seamlessly into your home space. 


NOTE: Always consult your physician before using the sauna, especially if you have pre-existing conditions.


Breathe Fresh with Air Purifier

All that hard work demands clean air for recovery. Breathing cleaner air while catching your breath during rigorous exercise or after the routine can improve lung function and overall well-being, ensuring you're ready for the next round of core exercises with zest.

Austin Air HealthMate Plus HM450

Austin Air HealthMate Plus HM450

The Austin Air Healthmate Plus® is a leading air cleaner designed meticulously to absorb odors and gases and filter out harmful pathogens. With its robust filtration system, this unit assures protection against bacteria and airborne viruses while safeguarding against volatile chemicals. 

Features to Love:

  • True Medical Grade HEPA: This specialized filter removes 99% of airborne pathogens, ensuring a safer breathing environment.
  • Multi-faceted Filtration: Alongside HEPA, the unit employs Carbon, Zeolite, and Potassium iodide-impregnated Carbon to provide a comprehensive air cleansing.
  • 360-degree Intake System: The design ensures air is drawn from all directions, optimizing the cleaning process for rooms and spaces of all sizes.

What Makes it Special:

The HealthMate Plus® offers a unique blend of broad-spectrum adsorption, making it apt for environments that demand rigorous air cleaning, from medical establishments dealing with aerosolized viruses to homes in areas with volatile organic compounds (VOCs) or smoke. 

Tip: Create a dedicated workout space at home. It’s a great way to keep your motivation levels high and ensure you have everything you need in one spot.


Diet and Core Strength

elder woman preparing a healthy meal

A balanced diet directly supports core muscle development and endurance for seniors. Consuming the proper nutrients, such as proteins, healthy fats, and complex carbohydrates, boosts muscle function and reduces injury risk. Good nutrition and exercise together form the cornerstone of a robust core.

4 Consequences of a Weak Core

  1. Poor Posture: You're more likely to slump or slouch without a strong core. A weak core often leads to bad posture, back or neck pain, and musculoskeletal imbalances.
  2. Increased Risk of Injury: The core stabilizes your body, and its strength is pivotal when lifting heavy objects, playing sports, or doing daily activities. Strengthening your core muscles reduces the risk of muscle injuries, strains, and falls.
  3. Back Pain: Lower back pain is one of the most common complaints associated with a weak core. The lumbar spine can become unstable without proper core strength, leading to discomfort and pain.
  4. Difficulty in Daily Activities: Mundane tasks like picking up objects, twisting, bending, or standing for extended periods can become more challenging. Without a strong core, you may tire out easily and struggle with tasks that require endurance or stability. 


Core strength isn’t just about losing belly fat or having impressive six-pack abs. The pillar supports every movement and is the foundation for moving gracefully even as you age. You consciously stay strong, resilient, and vibrant whenever you engage in these best core exercises for women over 50. Age may be just a number, but strength is a choice that profoundly affects wellness, confidence, and vitality. Here's to a firmer, more radiant you at every age!  

Join the Conversation

We'd love to hear from you! Got a core exercise that's done wonders for you? Or a personal success story or challenge you've faced while strengthening that midsection? Share it in the comments below. Your experiences can inspire and help others on the same journey.

And if you have questions about any of the wellness products mentioned, our dedicated customer service team is just a click away.

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