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When your core is weak, back pain becomes more common, your posture suffers and even your balance can be affected—making everyday movements feel harder.
And according to Dr Cristina Sciavolino-Day, there’s more to a strong core than “flat abs—it protects your spine, improves balance and stability and keeps you moving well as you age.”
This is particularly true after 40, explains the internal medicine physician.
“We lose about 8% of our muscle after age 40, so we need strength training to keep our muscles strong. I cannot stress enough how important this is,” she says.
“I always remind people that your abdominal core is your foundation. If we do not keep training it through exercise, everything else will have to work harder as a result.”
And because of how important the core is, Sciavolino-Day has created a four-move abs workout that can help keep you strong as you age.
How to do the abs workout
You will need a weight for this workout, whether that’s a single dumbbell like Sciavolino-Day uses in the demonstrations below, or a kettlebell, medicine ball or weight plate.
Before you attempt the workout, make sure you’re clear on how to engage your core.
1. Weighted press and Russian twist
Sets: 2-3 Reps: 10-12 each side Rest: 30-45sec
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Sit on the floor with your knees bent and your feet flat on the floor, holding the dumbbell horizontally in front of your chest with both hands
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Engage your core and, keeping your shoulders relaxed, extend your arms in front of you.
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Bring the dumbbell back to your chest, then lean back, keeping your spine straight.
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Once your torso is about 45° to the floor, rotate your torso and bring the weight towards the floor on the right side of your body.
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Return to the center, repeat on the left side, then bring your torso back to upright.
Modifications: Lift your feet just off the floor to make this exercise more challenging, but make sure your back stays straight throughout and your form is not affected. To make it easier, perform it without the weight.
2. Woodchop
Sets: 2-3 Reps: 10-12 each side Rest: 30-45sec
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Stand with your legs wider than shoulder-width apart and your knees slightly bent, holding the weight in both hands.
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Lift the weight up and to the right, fully extend your arms, rotate your torso and look up at the weight.
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Lower the weight down and to the left, so the dumbbell finishes to the side of your left hip, rotate your torso and keep your gaze on the dumbbell.
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Do all your reps on one side, then swap sides.
3. Stirring the pot
Sets: 2-3 Reps: 10-12 each direction Rest: 30-45sec
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Stand with legs shoulder-width apart and your knees slightly bent. Hold a dumbbell in both hands vertically in front of your chest.
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Engage your core and, keeping your torso still throughout, move the weight in a circle, as if you are stirring a big pot. Take your time with this movement, don’t rush.
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When you’ve done all the reps in one direction, repeat in the other direction.
4. Wide stance lateral leg lift
Sets: 2-3 Reps: 6-8 each side Rest: 30-45sec
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From standing, shift your weight into your right leg and step your left leg out wide. Take your time to stabilize.
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Raise your left leg out to the left, keeping your torso upright, and moving slowly and with control.
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Lower your left leg and lightly tap your left foot on the floor, then go straight into your next rep.
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Do all your reps on one side, then swap sides.
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Hold onto a wall or chair if you need help with balance.