To remain mobile, steady, and free from pain as we grow older, maintaining a strong core is essential. The core supports the spine, improves balance, and enhances posture, all of which play a vital role in how comfortably and confidently we move later in life.
Few workouts understand this better than Pilates. Its founder, Joseph Pilates, famously described the core as the body’s “powerhouse”, and Pilates instructors consistently encourage core engagement throughout every session.
While core activation is built into nearly every Pilates routine, certain exercises are particularly effective at developing core strength. To identify which movements matter most after 50, insights were shared by James Shaw, a Pilates instructor and the founder of James Shaw Pilates. Shaw focuses on building functional strength at any age and emphasizes that simple, well-executed exercises done consistently are far more effective than complicated routines.
Below are the three core-focused Pilates moves Shaw recommends for people over 50 who want to build strength in a safe and effective way.
A Pilates Instructor’s Essential Core Moves for Your 50s
1. Roll-Up
The Pilates roll-up is one of the most effective exercises for developing deep core strength. It challenges control, coordination, and connection through the center of the body.
According to Shaw, the roll-up teaches you how to stabilize the lower body while smoothly moving the upper body. This creates a strong connection to the core, enhances spinal articulation, and retrains the body to move with control rather than momentum.
Practising this exercise a few times per week can significantly improve both strength and movement quality.
2. Spine Twist
Although it may appear to focus mainly on spinal movement, the Pilates spine twist is highly effective for the core muscles. Shaw describes it as one of the most underrated exercises for longevity.
This movement trains proper rotation, which becomes increasingly important for balance, walking mechanics, and back health as we age. It also strengthens the obliques and deep abdominal muscles while improving posture and spinal mobility.
Forget the gym — you just need 12 minutes to sculpt a stronger core with this equipment-free workout
For anyone looking to combine core strengthening with improved movement control, the spine twist is a valuable addition.
3. Toe Taps
Pilates toe taps are an excellent choice for those seeking a low-impact yet highly effective core exercise. They are particularly suitable for individuals over 50, as they place minimal stress on the spine.
This slow, controlled movement targets the deep abdominal muscles, including the transverse abdominis, helping to build stability around the lower back and pelvis without the strain associated with crunches or fast-paced abdominal workouts.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Engage your core and lift your legs into a tabletop position, with knees over hips and shins parallel to the ceiling.
- Inhale to prepare, then exhale as you slowly lower one foot to lightly tap the floor, keeping the lower back stable.
- Inhale as you return the leg to tabletop and repeat on the other side.
- Alternate legs with controlled movement and gentle core engagement.
The Importance of Core Training After 50
As we age, the core becomes more than just a source of strength — it functions as a stability system. A well-conditioned core supports balance, reduces pressure on the lower back, and helps ensure safe, confident movement in everyday life.
Scientific research supports these benefits. A review published in Frontiers found that core training significantly improves both dynamic and static balance in older adults. Another study in the Journal of Physical Therapy Science showed that an eight-week core stability program improved weight distribution and overall stability in elderly participants.
In simple terms, strengthening your core after 50 is not just about gaining muscle. It helps enhance resilience, improve balance, and protect long-term independence.
