When you purchase through links on our site we may earn an affiliate commission. Here’s how it works. If we want to stay mobile and stable and pain-free as we age a strong core is key. From supporting your spine to improving balance and posture core strength plays a major role in how well we move through later life. And if there’s one type of workout that knows this it’s Pilates. Joseph Pilates famously called the core the powerhouse of the body and instructors will consistently tell you to engage your core as you move through a Pilates workout. Core work is indeed an inherent part of any Pilates flow but certain moves lend themselves especially well to building a stronger core. To find out which Pilates moves are the most important to focus on once you hit 50 I spoke to James Shaw. He is a Pilates instructor and founder of James Shaw Pilates. Shaw specializes in helping people build functional strength at every age. He says that most people don’t need complicated core routines. They just need a few key exercises done well and done consistently.
A Pilates instructor’s go-to moves for building a strong core in your 50s
The Pilates roll-up is one of the best exercises for building a stronger core.
“The roll-up teaches you how to keep your lower body stable while moving your upper body. This creates a deep connection to your centre” Shaw says. “It builds internal strength and improves how your spine moves. It also helps train your body to move with control instead of momentum.”
That’s reason enough to try it. Practice the roll-up a few times each week using the steps below.
How to do it:
– Lie on your back with your legs placed together.
– Extend your arms above your head at shoulder width with your palms facing forward.
– Breathe in and lift your head & shoulders off the mat.
– Breathe out as you roll your spine off the mat by rounding forward and moving the top of your head toward your knees.
– Keep your arms level with the mat and pull your abdominal muscles toward your spine.
– Breathe in as you roll back down to the starting position.
The Pilates spine twist might look like it only works your spine but it actually does wonders for your core. Shaw calls it one of the most underrated longevity moves because it teaches your body to rotate correctly. This becomes really important for balance & walking as you get older and it helps keep your back healthy too. If you want to strengthen your obliques & deep abdominal muscles while also improving how your spine moves & fixing your posture then you should try the Pilates spine twist by following these steps.
How to do it:
– Sit up straight with your legs stretched out in front of you and flex your feet.
– Extend your arms out to both sides to form a T shape with your body.
– Take a breath in & lengthen your spine as you do so.
– When you breathe out twist your upper body to one side while keeping your hips still and your shoulders loose.
– Breathe in again as you come back to the starting position and then breathe out while twisting to the opposite side.
If you want a core exercise that is easy on the spine but still works your midsection effectively Pilates toe taps are an excellent option for people over 50. This movement works the deep stomach muscles including the transverse abdominis & helps create stability in your lower back & pelvis. The exercise moves slowly & deliberately which makes it perfect for anyone wanting to strengthen their core without the stress that comes from crunches or high-speed abdominal routines. How to perform the exercise:
– Start by lying on your back with bent knees and your feet resting flat on the ground.
– Tighten your core muscles and raise your legs into a tabletop position where your knees sit above your hips and your shins stay parallel to the ceiling.
– Take a breath in to get ready and then breathe out as you slowly bring one foot down toward the floor & tap your toes lightly while keeping your lower back steady.
– Breathe in as you bring your leg back to the tabletop position & then do the same thing with your other leg.
– Keep switching between legs while maintaining control of the movement & keeping your core muscles gently engaged.
Why should we strengthen our core after 50?
As you get older your core muscles do more than help you lift things. They keep you steady on your feet. When your core is strong it helps you balance better and takes pressure off your lower back. This means you can move around more safely & feel more sure of yourself. Scientists have studied this and found clear results. Research published in Frontiers showed that core exercises help older people balance better whether they are moving or standing still. Another study in the Journal of Physical Therapy Science looked at people who did core workouts for eight weeks. These elderly participants ended up distributing their weight better and standing more steadily. The bottom line is simple. When you work on your core strength after age 50 you get more than stronger muscles. You become tougher overall and balance improves. Most importantly you protect your ability to stay independent as you age.
