Forget training your abs — strengthen your deep core with this 3-move Pilates workout for over 50s that'll result in better balance, stability and posture
Three moves you need for a strong and stable core.
Many people focus on training their abdominal muscles, but building deep core strength is crucial. This includes muscles like the obliques and the transverse abdominis, which provide balance, stability and support good posture. Here are three Pilates moves to strengthen your deep core:
1. Pallof press - This anti-rotation exercise engages your deep stabilizers to prevent side-to-side movement. Keep your hips square as you press your hands away from your shoulders, moving slowly both out and back in over three seconds. Use a resistance band tied to a stationary object as an alternative to a reformer.
2. Ab roll-outs - These challenge your shoulders, arms, abs, deeper core muscles and hips. Set the reformer springs to create resistance during the roll-out and roll-in phases. Keep your shoulders stacked over the roller, and aim for a slight dome in your upper body to protect your back.
3. Plank knee tucks - Working both feet together intensifies the effort on your transverse abdominis. Planks work muscles throughout your body, while your hips help your knees move in, with your glutes stabilizing your lower back and pelvis. Slow movement increases difficulty, and it's common to feel your hamstrings, quads, arms and shoulders burning.
Avoid pain and consult a professional if necessary. Follow Tom's Guide Fitness on Instagram for more workouts, routines, tips and tricks.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
