18 trainer-picked exercises for a stronger core

Core strength can make daily movement steadier and more comfortable as people grow older. The muscles around the trunk contribute to balance, mobility and upright posture, helping with ordinary tasks such as storing groceries or reaching down to fasten shoes. Training deeper abdominal muscles may also reinforce the pelvic floor for people of either sex, reducing the likelihood of continence problems. A stronger midsection can lower the chance of falls, strains and other injuries that interfere with an active life.

Trainer and registered dietitian Jim White recommends choosing a routine that feels realistic enough to repeat over time. Prevention’s collection includes 18 movements that can be combined into circuits based on a person’s schedule or fitness aims. Even five minutes counts on a packed day. For an abdominal session, the article suggests selecting at least five movements and completing 10–20 deliberate repetitions of each, gradually working toward that range when needed. One featured exercise starts with both legs rising together, followed by the head and shoulders, while the arms reach forward. The torso stays engaged and the lower back should not curve upward.