Five Core Exercises for Men Over 60

Sure, a six-pack looks nice, but core strength is about much more than looks. As you pass 60 and approach older age, well-developed core muscles in the torso can prevent injuries and keep you mobile for decades. Strengthen those muscles with exercises such as planks, situps, hanging knee raises, shoulder presses and, for the more experienced, overhead squats.

  1. Planks

    • Perform the basic version of a plank by assuming the top of a pushup, with arms extended and legs straight behind you. Stack your shoulders directly over your wrists for safe positioning. Engage your abs to support your back and keep your body in a straight line. If this is difficult, lower to your knees.

      When a traditional plank becomes easy to hold for 30 to 60 seconds, try lifting one leg at a time, or rotating to your left and right sides.

    Situps

    • Don't grip the back of your neck tightly when doing situps.

      A classic exercise, the situp can be performed many ways. Lie flat and bend your knees to bring feet flat to the floor. Lift your upper body up until your chest touches your thighs. Lower slowly and repeat.

      You can perform situps with your hands behind your head or across your chest, and with feet anchored, if desired. If you have lower back pain, perform situps slowly and lift only high enough to get your upper back off the floor.

    Hanging Knee Raise

    • Grasp a pullup bar with your hands just wider than shoulder width, and wrap your thumbs around the bar for extra grip. Keeping your ab muscles engaged, raise your knees to your waist. Hold for a moment, then return them back down.

      If your grip strength fails, practice simply hanging from the bar at first. When this exercise becomes easy, try holding your knees up for 10 to 15 seconds, or keep your legs straight as you raise them.

    Shoulder Press

    • Lift a barbell or set of dumbbells to your shoulders and position your feet hip-width apart. Engage your abs and back muscles to protect your spine and maintain stability in your torso. Take a deep breath and hold it, then press the weight overhead until it is directly over your shoulders and your arms are fully extended. Lower the weight back down. If using dumbbells, try to keep your elbows close to your body throughout the exercise.

    Overhead Squat

    • Stabilizing weight overhead while squatting requires advanced core strength.

      This movement, best suited for experienced over-60 weight lifters, is a powerful builder of core strength. It begins with a barbell held overhead with a wide grip. Engage your shoulders to solidify the bar's position directly above your head. Position your feet shoulder-width apart and turn your toes slightly out. With your breath held and abs tight, send your hips back and down as low into a squat as you can safely manage. Using your heels, drive up and return to standing.