Every gym offers the same things when it comes to building a well-defined core: ab machines, cable pulls, and twisting heavy plates. So it’s easy to assume that sculpting your midsection after 50 requires adding resistance to the equation. But in reality, your own body weight is more than enough of a challenge, provided the exercises are chosen well and performed with proper form and control.
Research shows that bodyweight core training tends to be far easier on your spine than weighted ab exercises, which is essential for healthy aging. Weighted ab exercises can be hard on aging discs, while well-chosen bodyweight movements build strength while keeping your back happy. Additionally, core strength is linked to improved balance, posture, and stability that keeps you steady on your feet and confident in how you move as you get older.
To find out which bodyweight ab exercises can help sculpt abs faster than weights after 50, we chatted with James Bickerstaff, CPT, a personal trainer at OriGym, who put together six bodyweight moves that train the core from top to bottom, no equipment required. Read on for the routine and detailed instructions. And when you’re finished, don’t miss these 5 Exercises That Restore the Walking Speed You Had at 40 After 65.
Dead Bugs
Up first are dead bugs, a dynamic core exercise that trains your core to stay switched on while your arms and legs move at the same time. “Dead bugs strengthen the deeper core muscles without placing excessive strain on the spine,” says Bickerstaff. “The slow, controlled movement teaches you to keep your core engaged while your arms and legs move independently.”
How to do it:
- Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
- Engage your core.
- Slowly lower one arm behind your head while extending the opposite leg toward the floor.
- Return to the starting position.
- Alternate sides for two to three sets of 8 to 12 reps per side.
- Rest for 45 to 60 seconds between sets.
Reverse Crunches
Reverse crunches are an underrated movement for getting a solid abdominal contraction without having to repeatedly lift your upper body off the floor, which can save your neck and upper back. “The key is using your abs to curl the pelvis upwards rather than creating momentum by swinging your legs,’ Bickerstaff explains.
How to do it:
- Lie on your back with your knees bent and feet raised off the floor.
- Brace your core.
- Gently curl your hips toward your ribcage, lifting your tailbone slightly off the floor.
- Lower slowly rather than letting your legs drop.
- Repeat for two to three sets of 10 to 15 reps.
- Rest for 45 to 60 seconds between sets.
RELATED: 4 Walking Exercises That Strengthen Knees Better Than Gym Equipment After 60
Bird Dogs
Bird dogs are another dynamic core exercise that blends core strength with balance and spinal stability. “Your abdominals have to resist rotation as your limbs move, making this a very functional way to train the core,” says Bickerstaff.
How to do it:
- Get down on all fours with your hands placed below your shoulders and your knees beneath your hips.
- Flex your core.
- Extend one arm forward and the opposite leg backward at the same time.
- Pause for one to two seconds then slowly return to the starting position.
- Switch sides for two to three sets of 8 to 12 reps per side.
- Rest for 45 to 60 seconds between sets.
Mountain Climbers
Mountain climbers involve driving your knees while holding a plank position, which keeps your abs engaged and adds a cardiovascular element to the routine. “Mountain climbers combine abdominal work with a cardiovascular challenge,” Bickerstaff says. “They recruit the core, shoulders and legs simultaneously, making them an efficient full-body movement that can also increase your heart rate.”
How to do it:
- Start in a high plank with your hands positioned underneath your shoulders.
- Keep your core engaged as you bring one knee toward your chest.
- Return your foot to the starting position and alternate legs.
- Maintain a controlled pace while keeping your hips level.
- Continue for three sets of 20 to 30 seconds.
- Rest for 45 to 60 seconds between sets.
RELATED: 5 Wall Exercises That Restore Hip Strength Faster Than Gym Workouts After 65
Plank Shoulder Taps
Shoulder taps train your abs to resist rotation, which studies suggest is crucial for core strength. “Because lifting a hand threatens to tip your torso, your core has to work hard to keep you square, all while your shoulders and arms help hold the position,” says Bickerstaff. “They train your abs as stabilizers rather than simply creating movement, while also strengthening your shoulders and arms.”
How to do it:
- Begin in a high plank position with your feet slightly wider than hip-width apart.
- Keep your hips as still as possible.
- Lift one hand and tap your opposite shoulder.
- Return your hand to the floor.
- Switch sides for two to three sets of 8 to 12 reps per side.
- Rest for 45 to 60 seconds between sets.
RELATED: 5 Standing Exercises That Shrink Abdominal Fat Faster Than Sit-Ups After 60
Side Planks
The routine finishes off with side planks, which zero in on your obliques along the sides of your waist. “Side planks are effective for strengthening your obliques along the sides of the waist,” says Bickerstaff. “They also improve overall core and hip stability, which can support better posture and movement.”
How to do it:
- Lie on your side with your elbow underneath your shoulder.
- Stack your feet, or place your bottom knee on the floor for an easier variation.
- Lift your hips and keep your body forming a straight line.
- Keep your core engaged throughout the entire hold.
- Hold for 20 to 30 seconds per side, completing two to three sets.
- Rest for 45 to 60 seconds between sets.
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