{
  "id": 6576037,
  "title": "I'm a personal trainer: Try this 3-move workout to build a strong core and reduce back pain after 50",
  "url": "https://urgent.news/2026/09/10/im-a-personal-trainer-try-this-3-move-workout-to-build-a-strong-core",
  "topic": "tech",
  "section": "Tech",
  "published": "2026-09-10T11:00:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/im-a-personal-trainer-try-this-3-move-workout-to-build-a-strong-core-and-reduce-back-pain-after-50"
  },
  "original_language": "en",
  "account": "A personal trainer suggests a three-move core workout to build a strong, stable core and reduce back pain after age 50. Consistency, progressive overload and managing body fat are key to achieving results in the gym. The workout includes low-impact exercises that target multiple muscle groups, providing functional strength and stability. The routine consists of 50 seconds of work followed by 10 seconds of rest for five rounds, which can be adjusted according to one's ability. The three exercises are described below.\n\nThe first exercise, up-and-over, targets the obliques, transverse abdominis, abs, and hip flexors. To perform this move, sit with legs extended in front, place a block slightly to one side, and hold onto it for support or behind your head for added challenge. Engage your core, draw your navel in, and lift your legs over the block while slightly rotating your waist. This exercise emphasizes control and engaging the core while lifting and lowering your legs, working the hips and avoiding back pain.\n\nThe second exercise, plank-downward dog taps, provides a full-body workout by engaging the arms, shoulders, chest, upper back, posterior chain, core, and hips. Begin in a high plank position, engage your core, and lift your hips into a downward dog. Tap one hand to the opposite ankle, return to plank, and repeat on the other side. This exercise combines isometric muscular contraction, balance, stability, and stretching while working the core and hips.\n\nThe third exercise, hollow hold leg raises, is a favorite for training core stability. Lie on your back, extend your arms and legs, engage your core, and lift your arms and legs to create a banana shape. Keep your chin tucked, point your toes, and slightly tuck your pelvis under. Avoid arching your lower back, and hold the position while breathing towards your stomach. Slowly lift and lower your legs without touching the ground. This exercise focuses on isometric contraction, reinforcing the core muscles without putting extra stress on the spine.\n\nRemember to listen to your body and stop if you experience pain. If you have an injury, health condition, or are pregnant or postnatal, consult a professional before starting these exercises. Use a yoga mat for comfort and adjust weights or equipment as you progress. Focus on maintaining proper form, engaging your core, and finding length through your spine rather than hunching. Give these exercises a try and share your experience in the comments.",
  "summary": "These three moves are low-impact and build a strong core without hurting your back; a personal trainer shares how to do them.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}