After 55, maintaining core strength and good posture becomes increasingly vital, shifting the focus from achieving visible abdominal muscles to building deep core support, according to fitness professionals. This is particularly essential as hormonal changes, muscle loss, slowed metabolism, and increased visceral fat become more common with age.
“After 55, the goal isn’t just ‘abs.’ It’s deep core support and posture,” explains Karen Ann Canham, CEO and founder of Karen Ann Wellness, and a Board-Certified Wellness Coach and Nervous System Specialist with nearly two decades of experience. Canham emphasizes the importance of strengthening the pelvic floor, transverse abdominis (TVA), glutes, and multifidus muscles. Strengthening these muscles can create the appearance of tighter lower abs even before overall fat loss is achieved.
Canham cautions against the common practice of performing numerous crunches, stating, “The biggest mistake is doing endless crunches and assuming spot reduction works. Crunches target the superficial rectus abdominis but ignore the deep stabilizers that actually hold the abdomen in. They also increase abdominal pressure, which can worsen bulging if the TVA and pelvic floor are weak.” She stresses the need to rebuild muscle and focus on proper alignment.
To address these concerns, Canham recommends incorporating specific morning exercises into a routine. One such exercise is the glute bridge. “Glute bridges strengthen the hips and correct pelvic tilt, which reduces lower belly projection,” Canham says. The exercise involves lying on the back with bent knees, feet hip-width apart, and lifting the hips until the body forms a straight line, squeezing the buttocks at the top of the movement. Canham recommends performing 2 to 3 sets of 10 to 12 repetitions.
Another recommended exercise is the dead bug. “Dead bugs build core stability without straining the neck or lower back,” Canham notes. This exercise involves lying on the back with arms extended towards the sky and knees bent at 90 degrees, then alternately lowering opposite arm and leg while maintaining lower back contact with the floor. 2 to 3 sets of 8 to 10 repetitions per side are suggested.
The bird dog is also highlighted for its benefits. “Bird dogs activate spinal stabilizers and improve posture control,” Canham explains. This exercise involves starting on all fours and extending opposite arm and leg simultaneously, holding for 3 seconds before switching sides. Canham suggests 2 sets of 8 repetitions per side with a 3-second hold.
Finally, incline pushups are recommended. “Incline pushups at a wall or counter add full-body tension and metabolic stimulus,” Canham points out. This exercise involves performing pushups against a stable, inclined surface, maintaining a straight body line and engaging the core. 2 to 3 sets of 8 to 12 repetitions are advised.
Research indicates that the timing of exercise can impact hormonal responses. A study published in Integrative Medicine Research highlights the importance of adrenal steroids in muscle cell and protein synthesis, noting time-of-day effects of hormones like testosterone, and cortisol. A report from Fitbodymd.me explains that cortisol levels peak between 6 and 9 a.m., potentially enhancing alertness, mobilizing energy, and supporting fat metabolism, while testosterone also peaks in the morning, particularly in men, aiding muscle protein synthesis and recovery. A separate article from MRI-Performance.com notes that while strength and power output are generally higher in the late afternoon or early evening, the body can adapt to a consistent exercise schedule.
