Did you know you can work on your core no matter what your age? Whether you're in your 20s or your 60s, these exercises can help tone and strengthen your lower abs, reduce lower back pain, and keep you feeling fit, strong, and energized. So let's dive in and discover some effective core workouts!

The Plank: A Staple for a Strong Core

The plank is a classic exercise that recruits your entire core. To perform a plank, start by getting into a push-up position, but rest your forearms on the ground instead of your hands. Keep your body in a straight line from head to toe, engage your core, and hold this position for as long as you can. This exercise is a great way to strengthen your abs and build stability.

Bird Dogs: Strengthen Your Back and Abs

Bird dogs are a fantastic exercise for strengthening your lower back and abdominals while promoting stability and balance. To perform a bird dog, start on your hands and knees. Extend your right arm forward while simultaneously extending your left leg backward. Hold this position for a few seconds, then switch sides. Repeat this exercise for a few reps on each side.

Forearm Side Planks: Target Your Core and Upper Body

Forearm side planks are a challenging exercise that not only target your core, but also strengthen your shoulders and upper back. To perform a forearm side plank, start by lying on your side and resting on your forearm. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for as long as you can, then switch sides. This exercise is a great way to build strength and stability in your core and upper body.

Bend-Extend Ab Tucks: Work Your Lower Abs and Protect Your Back

Bend-extend ab tucks are a great exercise for working your lower abdominal area and protecting your lower back. To perform this exercise, lie on your back with your legs bent and feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground. As you do this, bring your knees towards your chest, then extend your legs back out. Repeat this movement for a few reps, focusing on engaging your lower abs.

Bicycle Crunches: Build Coordination and a Strong Core

Bicycle crunches are an effective exercise for building coordination and a strong core. To perform a bicycle crunch, lie on your back with your hands behind your head. Lift your shoulders off the ground and bring your right elbow towards your left knee while extending your right leg straight. Repeat this movement on the other side, bringing your left elbow towards your right knee while extending your left leg straight. Continue alternating sides for a few reps.

Toe Reaches: Engage Your Core and Target the Transverse Abdominis

Toe reaches are a great exercise for focusing on core engagement and targeting the transverse abdominis. To perform toe reaches, lie on your back with your legs extended towards the ceiling. Reach your hands towards your toes, engaging your core as you do so. Lower your upper body back down to the ground, then repeat this movement for a few reps. This exercise is a fantastic way to strengthen your lower abs and improve core stability.

Bridges: Stretch and Strengthen Your Body

Bridges are a versatile exercise that stretch the chest, neck, spine, and hips while strengthening the glutes, core, and lower back. To perform a bridge, lie on your back with your knees bent and feet flat on the ground. Place your hands by your sides, palms down. Lift your hips off the ground, creating a straight line from your knees to your shoulders. Hold this position for a few seconds, then lower your hips back down. Repeat this movement for a few reps.

Leg Drops: Strengthen Your Lower Abs and Back

Leg drops are a challenging exercise that focus on strengthening the lower abs and back. To perform leg drops, lie on your back with your legs extended towards the ceiling. Slowly lower your legs towards the ground, keeping them straight and your lower back pressed into the floor. Once your legs are a few inches off the ground, lift them back up to the starting position. Repeat this movement for a few reps, making sure to keep your movements slow and controlled.

Flutter Kicks: Feel the Burn in Your Lower Abs

Flutter kicks are a fantastic exercise for targeting your lower abs. To perform flutter kicks, lie on your back with your legs extended towards the ceiling. Lift your head and shoulders off the ground, engaging your core. Lower one leg towards the ground while raising the other leg towards the ceiling, then switch sides. Continue alternating sides for a few reps, feeling the burn in your lower abs.

Bear Crawl Hold: Activate Your Core and More

The bear crawl hold is a challenging move that activates your core, shoulders, quads, back, and hips. To perform a bear crawl hold, start on your hands and knees. Lift your knees off the ground, hovering them a few inches above the floor. Hold this position for as long as you can, focusing on engaging your core and maintaining stability. This exercise is a great way to build strength and endurance in multiple muscle groups.

Balance Exercises for Seniors: Reduce the Risk of Falls

According to the CDC, injuries from falls are the leading cause of injury-related death for Americans 65 and older. Poor balance is one of the main risk factors for falling. Luckily, there are exercises you can do to help reduce this risk and improve your balance. Check out these tips and a helpful video to get started on improving your balance and maintaining independence as you age!

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