I’m a personal trainer who works with seniors: These are the 4 core exercises I wish everyone would do before they turn 60

Jennifer Rizzuto

Tue, February 24, 2026 at 5:30 AM UTC

4 min read

Deep core muscles like the transverse abdominis and internal obliques are crucial for preventing falls and maintaining independence as we age.
Four key deep core exercises - plank, side plank, birddogs, and dead bugs - target these muscles and help improve strength, balance, and stability.
Incorporating these exercises into a fitness routine, even for those over 60, can lead to better movement patterns, posture, and coordination, reducing the risk of injuries.

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A senior woman doing the bird dog exercise. — Credit: Shutterstock

As a certified personal trainer, I always notice how our fitness goals can change as we get older. Many of my younger clients are after flat stomachs and six-pack abs, but my senior clients are focused on preventing falls and maintaining independence.

A big part of accomplishing both of these objectives lies in training our deepest core muscles, like the transverse abdominis and internal obliques. These muscles act like a "corset" and draw the abdomen inward, but more importantly, they're responsible for supporting and stabilizing our entire body as we move. If your deep core is strong and conditioned, you're less likely to fall or experience other injuries.

If you're under 60, start focusing on your deep core strength now. Roll out a yoga mat and try these four deep core exercises on your next ab day. Even if you're already over 60, incorporating these moves into your routine can help you perform everyday tasks with strength and confidence.

How to do the 4 deep core exercises

You'll just need a yoga mat for these exercises. Perform each movement for the time or reps described. Start with the lower end of the range if you're a beginner, and add time or reps as you progress. Try 1 set of each exercise at first and gradually increase to 2-3 sets.

As you get stronger, consider holding light weights (2-3 pounds) for the birddogs and deadbugs to make them more challenging. Here's the best adjustable dumbbells for weight lifting at home.

The exercises are:

1. Plank

an illo of a woman doing a forearm plank — Credit: Shutterstock

Come to all fours on the mat.
Engage your core.
Place your elbows and forearms on the mat, with your elbows aligned under the shoulders.
Step your feet behind you, shoulder-width apart.
Hold in this position for 30-60 seconds.

2. Side plank

an illo of a woman doing a side plank — Credit: Shutterstock

Lie on your left side.
Place your left elbow underneath your left shoulder.
Elongate your legs, forming a straight line from your head to your feet.
Engage your core.
Lift your hips off the mat, keeping your body in a straight line.
Hold in this position for 15-30 seconds, then repeat on the other side.

3. Birddogs

an illo of a woman doing the bird dog exercise — Credit: Shutterstock

Come to all fours on the mat.
Engage your core.
Lengthen your left leg behind you and reach your right arm in front of you.
Hold briefly.
Bring your left leg and right arm back to the starting position.
Lengthen your right leg behind you and reach your left arm in front of you.
Hold briefly.
Bring your right leg and left arm back to the starting position.
Continue alternating between the two sides for 10-12 reps per side.

4. Dead bugs

Lie on your back with knees bent and feet flat on the floor.
Engage your core.
Bring your knees to a tabletop position.
Reach your arms towards the ceiling.
Lower your left leg and right arm towards the floor.
Bring your left leg and right arm back to the starting position.
Lower your right leg and left arm towards the floor.
Bring your right leg and left arm back to the starting position.
Continue alternating between the two sides for 10-12 reps per side.

Benefits of the 4 deep core exercises

These exercises target the deepest muscles of the core – the transverse abdominis, internal obliques, multifidus, and erector spinae. These muscles support the pelvis and spine, and stabilize the body during movement.

Additionally, these exercises work more surface-level abdominal muscles like the rectus abdominis and external obliques. They're responsible for flexing and extending the spine, and rotating your torso in each direction.

The glutes, hamstrings, pecs, and shoulder muscles are also targeted during this routine.

Strengthening these muscle groups is essential for maintaining optimal movement patterns, good balance and stability, and proper posture – aspects that can deteriorate as we age. The birddog and deadbug exercises also address coordination, which could further prevent fall risks.

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