Beginner core exercises

[fernsgotlegs]

I have had weak core muscles for years, and now in my 50s so I think it's now or never to do something about it. I'm wondering if anyone can recommend a good starting routine? I do yoga stretches in the morning for 15 mins, so ideally I want to add another 10-15 mins to that.

I'm not looking to build a 6 pack, just noticing more and more that I lack core strength when I'm doing other exercise or everyday things like gardening. I think probably my general strength and fitness has compensated for a weak core for years, but as I'm ageing my muscle mass is reducing a bit, so I notice the core weakness more - if that makes sense?

Don’t bother with crunches. Have a look at functional movements and remember to include obliques as well as transverse.

If you must do sit ups, do them slowly and roll up and back. As you get a stronger core, you can add a weight. Think navel to backbone. As in Pilates. Pilates classes might be good to do as well.

I’ve found that full arm planks, hollow holds, and press ups (as well as weighted back squats and deadlifts) give me very strong abs.

You could also do standing core exercises which have the added advantage of really working your balance. Things like raising your knee to your chest while standing - you can search YouTube for guidance.

But also remember that good posture is actually a result of turning on your core support. Pull up out of your hips and use your core to keep your pelvis neutral as you go about your daily activities.

Thanks @SideWonder that's all very helpful. I'd never heard of 'functional movement' before and have just been googling it. Also never come across standing core exercises, but I could do with working on balance too. I'll try some of your suggestions and see what seems to help.