Is a strong core just about having six-pack abs? Absolutely not. Your core is the powerhouse of your body, encompassing your torso, hips, and even your shoulder girdle. Neglecting it can lead to a decline in overall fitness and stability as you age. But don't worry, it's never too late to start building a robust core.
Tom Connolly, a 74-year-old certified personal fitness trainer with decades of experience, shares about his go-to exercises for maintaining core strength and overall fitness well into your golden years. Tom emphasizes that after 60, maintaining fitness requires adapting your lifestyle and prioritizing core work. He recommends incorporating two to three 30-45 minute core-focused workouts each week.
Beyond the Gym: Embrace Active Living
In addition to targeted core exercises, Tom encourages incorporating activities such as biking, walking, swimming, or tennis into your routine a few times a week. This well-rounded approach ensures overall fitness and keeps you engaged in your active lifestyle.
Tom Connolly's Core-Strengthening Arsenal
Here are the four essential exercises Tom swears by to keep his core tight and functional:
1. Chest Pull-Over With Bent-Knee Leg Raise: Targeting the Anterior Core
Tom considers this exercise the "single best" for the anterior core, which is the front side of your body. This exercise effectively engages your abs while promoting coordination.
How to do it: Lie flat on your back on a workout bench, holding a dumbbell with palms facing up over your shoulders. Inhale as you lower the weight over your head, then exhale to return to the starting position. Bend your knees, placing your feet flat on the bench. Lift your knees toward your waist as you lift the dumbbell simultaneously.
2. Trunk Rotation Using a Cable Machine: Sculpting Obliques and Rotational Power
This exercise zeroes in on your obliques and muscles involved in torso rotation. It mimics movements found in sports like golf, tennis, and baseball.
How to do it: Set a cable to waist level using a modest weight. Grab the handle with your inside hand, placing your outside hand over it. Line your feet up with the cable. Hold the handle away from your body while rotating your torso and shoulders, keeping the handle away from your body. Transfer your weight from your back foot to your front foot and return to the start position.
3. Shallow Squat With Overhead Barbell Press: Full-Body Engagement for Core Stability
While it might resemble an Olympic overhead press, Tom emphasizes that this exercise is an exceptional core builder. It challenges your stability and control throughout the movement.
How to do it: Begin with a light barbell weight tucked under your chin. Bend your knees into a shallow squat. Press through your feet to stand up while simultaneously thrusting the weight overhead.
4. Lat Pulldown: Strengthening the Back for Core Balance
The lat pulldown targets your upper back, specifically the latissimus dorsi, which is the largest muscle group in your core. Strengthening your back is essential for maintaining posture and overall core stability.
How to do it: Sit at a cable machine with a light load. Grab the handle with a pronated (overhand), supinated (underhand), or neutral grip. With fully extended arms overhead, pull the bar towards your chin.
By incorporating these exercises into your routine, you can unlock a stronger core, improved stability, and a healthier, more active lifestyle at any age. Remember to consult with a healthcare professional or certified trainer before starting any new exercise program.