We’ve covered the important role of core exercises before, but it’s always valuable to update and underscore the essential role that core muscles play to keep you strong, stable, and capable of carrying out your daily activities. Thinking about your hips, pelvis, stomach, and lower back, those areas all have muscles that keep you steady, balanced, and capable of engaging in most physical activities, including such daily essentials as carrying groceries, bending down to put on socks and shoes, or even just getting up from your dining chair. What happens if you don’t pay attention to this important group of muscles? Everything from a slouching posture to an aching back, and even muscle injuries, can occur as your body moves in awkward ways. One other important reason to pay attention to your core? A strong core is solid protection against your risk of falling. For some more core essentials, click here.

It’s not the six-pack abs you should strive for as an older adult, or the countless crunches and sit-ups you may have attempted as a younger person. Instead, as a recent article in National Geographic made clear, “The true secret to healthy aging lies not in visible abdominal muscles, but in the intricate network of muscles that make up your core.” Take a look at that network of essential core muscles below, in an illustration published by Evolve Physical Therapy.

It’s also not about exercising to flatten your stomach or improve your appearance on the beach. Instead, as the Evolve blog post notes, research has shown that a strong core group of muscles can help reduce your risk of falling by up to 24%. Improving your core muscles will lead to noticeable improvement in your balance and coordination, along with improvements in back pain and poor posture. In fact, a research review from 2021 reported that older adults who were able to engage in daily core-strengthening exercises not only had better balance but they also felt a greater sense of independence and quality of life, compared to those who did not engage in this valuable exercise regimen.

So what kinds of exercises will do the trick? They range from simple and straightforward to more challenging and equipment-based. It all depends upon your current physical condition, your goals, and the time and effort you have to put into this worthwhile exercise endeavor. For example, our friends at Yes2Next have published an array of core-strengthening exercise videos, some while seated and others involving more strength and movement. Some experts recommend the essential Pilates roll-up, especially for women over 50, while others combine this type of rolling movement with other strength-building movements, like the plank and birddog (along with video illustrations). Tom’s Guide recently published a short video of 3 chair-based core exercises, which require a chair and a dumbbell and focus on such movements as raising arms above your head, moving them in a wood-chopping motion, and then holding the weight up high while you move from sitting to standing. Sounds relatively easy, but multiple repetitions will definitely strengthen your core.

If you’re ready for more challenge to your core muscles, then you may want to try out the 11 bodyweight exercises published by Health, which include video illustrations of everything from “dead bug” movements to “superman” holds. Finally, when you’re really ready to strut your stuff and show off your core strength, Self recently published a regimen of 34 Core Exercises recommended by top trainers. You may find yourself a bit sore and sweaty from this core challenge, but your spine and back, along with other body parts, will thank you in the end.