Core Workouts for People Over 50
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Over 50? This 20-Minute Core Workout Builds Functional Strength and Back Health

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Updated on August 12, 2025
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Mature woman doing core workout in her living room
Want to age well? Look to your core. Having a strong core is crucial for your health and well-being, and it's even more important as we age.

Think of your core like the foundation of a house, says Rami Hashish, PhD, DPT, founder of the National Biomechanics Institute. When that foundation is weak, the house is vulnerable, and the same is true about a weak core.

"In physical medicine and rehabilitation, we commonly say that it all starts with your core, as weakness in your core can limit your ability to be active, resulting in your body becoming even more deconditioned and weak over time," Dr. Hashish says. If you have a strong, sturdy core, your balance, stability, and posture all improve — helping to safeguard you from lower back pain and even falls.

But that's not all. Core strength "can help your ability to be active in life's most pleasurable activities, whether that's playing with your kids or grandkids, going for a hike with friends, or spending the day on the golf course," Hashish says.

Get ready for your best decade yet with this 20-minute core workout for people over 50, designed and demoed by Hashish.

A 20-Minute Core Workout for People Over 50

Five moves make up this back-friendly core workout, which is designed as a circuit. That means you'll do all five exercises once, rest for about a minute, then do the circuit a second time. Aim to do this workout three times a week.

Remember to work within the limits of your body. You should feel your muscles working during these moves, but you shouldn’t be in pain.

 Modify these exercises when necessary to make them less strenuous or a bit harder if you need a challenge.

1. Superman

Reps: 10

  1. Lie face down on the floor, with your arms extended in front of you and your elbows by your ears. Brace your core.
  2. Keeping your head in line with your back, lift your arms and legs off the floor at the same time.
  3. Hold this position up to 10 seconds, then lower back to the floor.

To make this move a bit easier, lift only one of your arms and legs with each rep. Try raising your right arm and left leg at the same time, then repeat with your left arm and right leg.

Add a challenge by holding the top position for more time.

2. Glute Bridge

Reps: 10

  1. Lie face up on the floor, with your knees bent and your feet flat on the floor and hip-width apart. Place your arms at your sides. Brace your core.
  2. Squeeze your glutes to raise your hips off the floor until there’s a straight line from your knees to your shoulders.
  3. Hold this position up to 10 seconds.
  4. Slowly lower your hips back to the starting point.

Decrease the challenge by holding the top position for less time. Increase the intensity by adding time or doing the move with your legs extended and shins balanced on top of a stability ball.

3. Knee Plank

Reps: 1

  1. Get on the floor on your hands and knees, with your wrists under your shoulders and knees under your hips.
  2. Lower onto your forearms, keeping them shoulder-width apart. Check that your elbows are directly under your shoulders.
  3. Brace your core to keep your back straight.
  4. Hold this position for 30 seconds.

Can't hold a plank for 30 seconds? That's okay! Hold the pose as long as you can maintain tip-top form.

When the exercise starts to feel easy, progress to a forearm plank. Your upper body remains in the same position, but lift your knees off the ground, balancing on your forearms and toes. Keep your back flat and your body in a straight line from head to toe.

4. Heel Touch

Reps: 10

  1. Lie face-up on the floor, with your knees bent and your feet flat on the floor and hip-width apart. Place your arms at your sides. Brace your core.
  2. Keeping your chin tucked and lower back pressed into the floor, slide your torso to the right and try to touch your right heel with your right hand.
  3. Return to the starting position and repeat on the left side. That's 1 rep.

Stick with a pain-free range of motion. If that means you can't reach your toes, that's cool. If you want more of a core burn, hover your feet about an inch over the floor throughout the exercise.

5. Bird Dog

Reps: 5

  1. Get on all fours, with your spine and head in a neutral position and your knees hip-width apart. Brace your core so your back forms a straight tabletop position.
  2. Extend your left arm forward to shoulder height and your right leg behind you to hip height; your extended arm and leg should be in line with your torso and parallel with the floor.
  3. Hold this position up to 10 seconds.
  4. Lower to the starting position and repeat with the opposite arm and leg. That's 1 rep.

New to the bird dog exercise? Start with an arms-only version, keeping your knees and the balls of your feet on the floor at all times. To make the exercise harder, hold the top position for more time or add ankle weights.

The Takeaway

  • A strong core is essential for balance, stability, and posture, all of which help prevent pain, safeguard against falls, and allow you to partake in everyday activities you enjoy.
  • You can strengthen your core in as little as 20 minutes with an exercise circuit including moves like the Superman, glute bridge, knee plank, heel touch, and bird dog.
  • While you should feel your muscles working, you should not be in pain. If you experience pain that’s strong, sharp, or persistent while working out, stop what you’re doing and check with a professional before trying those moves again.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. The Best Core Exercises for Older Adults. Harvard Health Publishing. April 1, 2021.
  2. Core Exercises: Why You Should Strengthen Your Core Muscles. Mayo Clinic. March 25, 2025.
  3. If You’re Sore After a Workout, Should You Be Concerned? Cleveland Clinic. April 4, 2025.
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Sylvia E. Klinger, DBA, MS, RD, CPT

Medical Reviewer

Sylvia Klinger, DBA, MS, RD, CPT, is an internationally recognized nutrition expert who is relentlessly passionate about helping people fall in love with creating and enjoying delicious, safe, and nutritious foods.

As a food and nutrition communications professional, Dr. Klinger is a global nutrition professor, award-winning author, and the founder of Hispanic Food Communications.

She is on the board at Global Rise to build a formal community nutrition program as part of an ambitious initiative to create a regenerative food system in Uganda in partnership with tribal and community leaders. This program included an extensive training session on food safety and sanitation that displayed cultural sensitivity and various communication strategies and incentives to spread these important food safety and sanitation messages into the communities.

Her Hispanic background fuels her passion for nutrition, leading her to empower and encourage those in her community through the foods they enjoy in their kitchens. At the same time, she understands everyone’s needs are different and seeks to individualize nutrition and exercise to best fit each person and their journey to a happy, safe, and healthy life.

Her latest book, The Little Book of Simple Eating, was published in 2018 in both Spanish and English.

In her spare time, Klinger explores food and culture all over the world with her family, realizing the power a healthy lifestyle has to keep people together.

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Karen Asp is an award-winning journalist who covers fitness, health, nutrition, pets, and travel. A former contributing editor for Woman’s Day, she writes regularly for numerous publications, including Women's Health, Woman's Day, O: The Oprah Magazine, Prevention, Real Simple, Reader's Digest, Better Homes and Gardens, Martha Stewart Living, Forks Over Knives, VegNews, Weight Watchers, Oxygen, Good Housekeeping, Family Circle, Sierra, USA Today and its magazines, Cosmopolitan, Delta Sky, Costco Connection, Eating Well, Harper's Bazaar, Glamour, Parade, Runner's World, SELF, Shape, WebMD, Allure, and Best Friends, to name a couple of dozen.

Karen is the author of Anti-Aging Hacks and coauthor of Understanding Your Food Allergies & Intolerances. She speaks frequently about healthy living on radio shows and podcasts, as well as on live TV. She is a certified personal trainer, a health educator certified in plant-based nutrition, and a plant-powered athlete who holds several world records in Nordic walking.

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