This workout skips sit-ups and crunches: Here's a trainer's 4-move routine for building a stronger core over 50

Sit-ups and crunches can feel like a chore at any age, but if your back or knees don’t love floor work, there are better ways to build a stronger core. A strong core isn’t just about definition. It’s what keeps you balanced, stable and moving with more ease through everyday life.

Carter Lee, a certified personal trainer at BetterMe, explains that as we get older, muscle mass naturally declines, repetitive movements take a toll and the discs in our spine thin out. That means our backs rely even more on core strength for support.

When you strengthen the muscles around your stomach, back and hips (aka, your core), you create a kind of internal back brace that steadies you, improves posture and helps prevent discomfort.

But before you hit start on your best fitness tracker, take a moment to check your form against Carter's exercise demonstrations below. No need to worry about any equipment; all you’ll need for this workout is a wall and a chair.

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Wall-supported side bends

How to do it: Stand with your back to the wall, feet shoulder-width apart. Place your hands lightly behind your head. Slowly bend your torso to the side, feeling a stretch in your opposite side. Return to the center and repeat on both sides.

Standing mountain climbers

How to do it: Stand a step away from a sturdy wall and place your palms flat against it at shoulder height. Lean slightly forward. Alternate quickly, bringing one knee up toward your chest, simulating a high-knee running motion while using the wall for stability.

Seated knee lifts

How to do it: Sit tall near the edge of a sturdy chair. Extend your arms straight out in front of you. Keeping your back straight, lift one knee towards your chest as high as comfortable. Lower the foot with control and repeat with the other leg, alternating.

Seated elbow to knee

How to do it: Sit tall on a chair with your hands lightly interlaced behind your head. Lift one knee while simultaneously twisting your torso to bring the opposite elbow toward that knee. Return to the starting position and alternate sides.

How to get the most out of your core workout

Basic core workouts like the one above are great because they don’t require any major equipment and are fairly easy to learn and execute. However, it’s easy to waste your time if you aren’t properly engaging those deep core muscles. Coach Lee has some helpful advice on how to make your core work harder for better results.

He says, “Here’s something simple that makes a big difference. When you’re working out, take a deep breath in through your chest and then exhale through your stomach. As you exhale, gently pull your belly button in toward your spine. This braces your core for the movement you are about to perform.”

“This also wakes up the deeper muscles that do most of the stabilizing work. Doing this makes your exercises more effective and helps protect you from straining something.”

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