4 Kitchen-Counter Exercises That Strengthen Your Core Faster Than Pilates After 65

We’re here with a newsflash: Maintaining core strength isn’t just for gym enthusiasts. A strong core is essential for staying active and living life independently as you age. Your core is the center of your body, helping to keep your torso, spine, and pelvis stable. It keeps you balanced, helps reduce lower back strain, and plays a key role in basically every movement you make. The good news? You don’t have to spend hours at the gym—all you need is your kitchen counter.

We spoke with Jacob Siwicki, founder and head coach of Siwicki Fitness, NCSF and AFAA certified, former top 1% globally ranked Equinox group fitness instructor (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC, who shares the four kitchen counter exercises below that can help strengthen your core after 65.

“A strong core helps with balance, posture, lifting, and controlling the body. The counter gives someone support. It also lets them train without getting on the floor. That’s huge for someone who has trouble getting down or getting back up,” Siwicki says. “Counter exercises aren’t automatically faster than Pilates. Pilates can be great. The counter is useful because it makes the exercises accessible and easy to do at home.”

Counter Planks

1. Begin standing tall, facing a sturdy counter.
2. Place your hands on the surface, about shoulder-width apart.
3. Walk your feet back until your body is straight from head to heels.
4. Activate your core and hold the plank position.

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Counter Plank Shoulder Taps

1. Begin standing tall, facing a sturdy counter.
2. Place your hands on the surface, about shoulder-width apart.
3. Walk your feet back until your body is straight from head to heels.
4. Activate your core and hold the plank position.
5. With control, lift your right hand and tap your left shoulder.
6. Return to a high plank.
7. Then, lift your left hand and tap your right shoulder.
8. Continue to alternate.
9. Perform 3 sets of 10 reps.

​​RELATED: 5 Core Moves That Burn Belly Fat Faster Than Crunches

Counter Mountain Climbers

1. Begin standing tall, facing a sturdy counter.
2. Place your hands on the surface, about shoulder-width apart.
3. Walk your feet back until your body is straight from head to heels.
4. Drive one knee at a time in toward your chest; switch quickly as if you are “running” in place.
5. Maintain a braced core and avoid bouncing your hips.
6. Perform 3 sets of 10 reps.

RELATED: 8 Bodyweight Moves That Burn Belly Fat Faster Than HIIT After 45

Supported Standing Bird Dog

 

1. Stand tall, facing a kitchen counter.
2. Place both hands on the edge.
3. Step your feet back slightly and stand tall.
4. Extend your right arm ahead of you while extending your left leg straight behind you.
5. Hold for a moment, keeping your torso steady and hips facing forward.
6. Return to the center.
7. Repeat on the other side, and continue to alternate.
8. Perform 3 sets of 10 reps.

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