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Almost 40 years ago, as a teenager, I hurt my back weightlifting. I was squatting with too much weight and not enough form. For 30-some years I dealt with regular flare-ups. Sometimes, I couldn’t even get out of bed, let alone move.

I went to multiple chiropractors and doctors. They all said the same thing, “You have a bulging disc”. However, as I researched more, I learned that many people have bulging discs and somehow manage to live without as much pain as I did. What’s more, some of those same people rarely even notice anything off at all. The difference? The people who thrive irrespective of spine issues – which most of us have – work on their cores. So...let’s get right to business on our cores.

Motivation

Achieving “abs of steel” isn’t just about aesthetics; for people in their 40s, 50s, and over 50, having a “strong core” is a powerful symbol of vitality, strength, and a proactive approach to health and longevity. As we age, maintaining core strength becomes increasingly important for overall well-being. A strong core enhances balance and stability, reducing the risk of falls—a significant concern for older adults. It also supports better posture, alleviating back pain, and improving mobility in daily activities…and will help us with every exercise, especially rucking.

What’s more, working towards toned abdominal muscles can reignite a sense of youthful energy and boost confidence. It’s a tangible goal that showcases dedication and can inspire healthier lifestyle choices, from improved nutrition to regular physical activity. Engaging in core-strengthening exercises like rucking not only contributes to physical health but also enhances mental well-being by providing a sense of accomplishment and purpose.

If you’re anything like me, pursuing “abs of steel” is about embracing strength and independence, ensuring a higher quality of life, and enjoying the activities they love with greater ease and confidence without the back pain.

Fitness & Health

Four Core Exercises for Everyone

Though there are plenty of “abs of steel” fad exercises out there, many of which are more about working your “glamour muscles” rather than helping you to build strength, the following exercises have been curated due to their ability – when executed properly – to build a super strong core. And…in building that super strong core, you’ll not only improve balance and stability, but you may just alleviate nagging back issues.

1. Planks

   How to Do It: Begin by lying face down on the floor. Place your forearms on the ground with elbows aligned under shoulders and arms parallel. Lift your body off the ground, forming a straight line from head to heels. Hold this position for 15–30 seconds, or as long as comfortable.

   Benefits: Strengthens the entire core without putting strain on the back.
   

2. Wall Planks

   How to Do It: Stand facing a wall at arm’s length. Place your forearms on the wall, elbows shoulder-width apart. Step back slightly and hold your body at an inclined angle, maintaining a straight line from head to heels. Hold for 20–30 seconds.

   Benefits: Similar to floor planks but with less strain, suitable for building core strength gradually.
   

3. Side Planks

   How to Do It: Lie on your side with your legs straight and feet stacked, placing your lower elbow directly under your shoulder. Engage your core and lift your hips off the ground, creating a straight line from head to feet, and hold this position for the desired duration.

   Benefits: ​​The side plank strengthens your oblique abdominal muscles, improves core stability and balance, and helps reduce the risk of back injuries.
   

4. Bird Dog

   How to Do It: Start on all fours with hands under shoulders and knees under hips. Extend your right arm forward and left leg backward simultaneously, keeping both parallel to the floor. Hold for a few seconds, then return to the starting position and switch sides.

   Benefits: Improves balance and engages the abdominal and lower back muscles.

Tips to Perform These Exercises Safely:

• Consult a Professional: Before starting any new exercise regimen, it’s advisable to consult with a healthcare provider or a certified fitness trainer.

• Focus on Form: Proper technique is crucial. Move slowly and deliberately to engage the correct muscles.

• Listen to Your Body: If an exercise causes pain or discomfort, stop immediately and consider modifying the movement.

• Consistency is Key: Regular practice yields the best results. Aim to perform these exercises 2–3 times per week.

Advanced Workouts

Turn Your Core Exercises to 11

If the exercises above aren’t challenging enough, here are a couple that are sure to create a fire in your belly…literally and figuratively.

1. Toe Taps

   How to Do It: Lie on your back with knees bent at a 90-degree angle and feet lifted off the floor. Gently lower one foot to tap the floor, then return to the starting position and repeat with the other foot.

   Benefits: Strengthens the lower abdominal muscles while supporting the back.
   

2. Shoulder tap planks

   How to Do It: Start in a high plank position with your hands under your shoulders and your body in a straight line from head to heels. Engage your core to keep your back flat and hips stable. Lift one hand off the ground and tap the opposite shoulder, then return it to the ground and switch sides. Move slowly and focus on minimizing any twisting or swaying in your hips. Repeat for a set time or number of reps, keeping your movements controlled throughout.

   Benefits: Shoulder tap planks build core strength, improve shoulder stability, and enhance balance by challenging your body to stay steady during the movement. This low-impact exercise also engages your arms, glutes, and legs, making it a great full-body strength and stability workout.

Gear

Some Gear You May Find Helpful in Your Quest for Rock-Hard Abs

As you know, almost every exercise we discuss in this newsletter can be done with very little equipment, if any. That being said, there are always simple things that can make these exercises more comfortable and/or more effective. For instance…

Yoga or Exercise Mats can provide cushioning and a non-slip surface.

• Exercises Benefited: Planks, Bird Dog, Toe Taps.

• Benefits: Reduces pressure on joints and enhances comfort during floor exercises.

Stability Ball (Swiss Ball) can add an element of instability to engage core muscles more deeply.

• Exercises Benefited: Modified Planks, Seated Knee Raises.

• Benefits: Improves balance and strengthens abdominal and back muscles.

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