Starter program for building core

[Anonymous]

I turned sixty this year. I lost 40 pounds through dieting and increased exercise.

I exercise daily and walk a total of 12k steps a day 5-6 days a week. On the other days, I hit about 8,000 steps. I get at least 300 minutes of exercise every week at my target heart rate. I try to average 5 miles on my Fitbit each day.

I am now looking for a daily workout program that helps build a better core. I am not looking for “6 pack abs”. I just want to be stronger all around. I would like one that starts out slow and builds over the course of 1-2 months that I can continue from that point. I have some hand weights, but really would like little to no equipment.

Does anyone have any recommendations?

When I have tried googling, I get the “6 pack abs in 6 weeks” programs that don’t really fit the bill.

[Anonymous]

barre classes

[Anonymous]

The peloton app has lots of core classes and also some core programs that seem to fit what you’re looking for. Only $13/month for all their strength classes (includes barre, yoga, weights) and meditation classes.

[Anonymous]

Anonymous wrote:The peloton app has lots of core classes and also some core programs that seem to fit what you’re looking for. Only $13/month for all their strength classes (includes barre, yoga, weights) and meditation classes.

I already have the Calm app and Fitbit. I would rather not have another app. I ll look through what Fitbit has again to see if I missed something.

[Anonymous]

Anonymous wrote:

Anonymous wrote:The peloton app has lots of core classes and also some core programs that seem to fit what you’re looking for. Only $13/month for all their strength classes (includes barre, yoga, weights) and meditation classes.

I already have the Calm app and Fitbit. I would rather not have another app. I ll look through what Fitbit has again to see if I missed something.

It looks like I can access some peloton workouts, but they are full blown and seem to assume you are already fit. I haven’t found a program to work up to being able to do one of those workouts.

I know there are programs for running - like couch to 5k. I am looking for something like that but for core strength (and flexibility) for a 60 year old. I can’t do lunges or medium-deep knee bends - knees will not cooperate.

[Anonymous]

Anonymous wrote:I turned sixty this year. I lost 40 pounds through dieting and increased exercise.

I exercise daily and walk a total of 12k steps a day 5-6 days a week. On the other days, I hit about 8,000 steps. I get at least 300 minutes of exercise every week at my target heart rate. I try to average 5 miles on my Fitbit each day.

I am now looking for a daily workout program that helps build a better core. I am not looking for “6 pack abs”. I just want to be stronger all around. I would like one that starts out slow and builds over the course of 1-2 months that I can continue from that point. I have some hand weights, but really would like little to no equipment.

Does anyone have any recommendations?

When I have tried googling, I get the “6 pack abs in 6 weeks” programs that don’t really fit the bill.

When you say exercise you mean your daily walks? If you want to start slow, take one or both your hand-weights with you when you go for a walk. Do planks 30 seconds to 1 minute 3-5 times a day. Just that will increase your core strength. There are so many plank variations.

I highly recommend Caroline Girvan Iron Series on Youtube for overall strength. You can do it with smaller weights.

[Anonymous]

I am 53 so not far behind you. I work my "core" often. To me, the core is much more than 6-pack abs, so I'm glad you are not concerned with that. Core to me is abs, obliques, lower back, hips, butt so I recommend getting some resistance bands. I have Synergee Mini Bands 5-Pack. I think I paid $12 for the pack and that's all you'll really need for a while. You can find all these exercises on YouTube. But here are the basics.

Planks (Elbows and toes. Hold for 30 secs. Once it gets easy. Squeeze!) There are all sorts of variations to make them harder.
Side Planks (30 secs each side) You can raise the top leg to make them harder.
Super Mans (lie on stomach and raise arms and feet. Hold) Rest repeat.
Bird dogs (all 4s, raise alternating arm and leg, switch, repeat)
Dead bugs (lie on back hands and knees up. You can add a band around your feet. Extend one leg keep the other knee in place, switch)
Banded Sidewalks (Band around ankles. Side step one way, come back. repeat)
Banded side leg raises (Bands around ankles, lay on side, raise leg up. Switch sides, repeat)
Banded Marches (Band around feet. Bring knee up. Put down, bring other knee up, repeat)
Glute Bridges (Lie on Back with feet on floor close to your butt. Knees up. Raise butt, squeeze butt, hold. lower, repeat.)

Lots more but here is a good start. And the beauty is that to increase the difficulty, just add more reps, more sets, longer holds, and/or use a stronger resistance band.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:The peloton app has lots of core classes and also some core programs that seem to fit what you’re looking for. Only $13/month for all their strength classes (includes barre, yoga, weights) and meditation classes.

I already have the Calm app and Fitbit. I would rather not have another app. I ll look through what Fitbit has again to see if I missed something.

It looks like I can access some peloton workouts, but they are full blown and seem to assume you are already fit. I haven’t found a program to work up to being able to do one of those workouts.

I know there are programs for running - like couch to 5k. I am looking for something like that but for core strength (and flexibility) for a 60 year old. I can’t do lunges or medium-deep knee bends - knees will not cooperate.

Peleton has lots of beginner programs and classes for core and other strength areas, all of which will help with core strength. Don’t knock it till you try it.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:The peloton app has lots of core classes and also some core programs that seem to fit what you’re looking for. Only $13/month for all their strength classes (includes barre, yoga, weights) and meditation classes.

I already have the Calm app and Fitbit. I would rather not have another app. I ll look through what Fitbit has again to see if I missed something.

It looks like I can access some peloton workouts, but they are full blown and seem to assume you are already fit. I haven’t found a program to work up to being able to do one of those workouts.

I know there are programs for running - like couch to 5k. I am looking for something like that but for core strength (and flexibility) for a 60 year old. I can’t do lunges or medium-deep knee bends - knees will not cooperate.

Peleton has lots of beginner programs and classes for core and other strength areas, all of which will help with core strength. Don’t knock it till you try it.

are they part of the Fitbit cross over? I have Fitbit access.

[Anonymous]

Anonymous wrote:I am 53 so not far behind you. I work my "core" often. To me, the core is much more than 6-pack abs, so I'm glad you are not concerned with that. Core to me is abs, obliques, lower back, hips, butt so I recommend getting some resistance bands. I have Synergee Mini Bands 5-Pack. I think I paid $12 for the pack and that's all you'll really need for a while. You can find all these exercises on YouTube. But here are the basics.

Planks (Elbows and toes. Hold for 30 secs. Once it gets easy. Squeeze!) There are all sorts of variations to make them harder.
Side Planks (30 secs each side) You can raise the top leg to make them harder.
Super Mans (lie on stomach and raise arms and feet. Hold) Rest repeat.
Bird dogs (all 4s, raise alternating arm and leg, switch, repeat)
Dead bugs (lie on back hands and knees up. You can add a band around your feet. Extend one leg keep the other knee in place, switch)
Banded Sidewalks (Band around ankles. Side step one way, come back. repeat)
Banded side leg raises (Bands around ankles, lay on side, raise leg up. Switch sides, repeat)
Banded Marches (Band around feet. Bring knee up. Put down, bring other knee up, repeat)
Glute Bridges (Lie on Back with feet on floor close to your butt. Knees up. Raise butt, squeeze butt, hold. lower, repeat.)

Lots more but here is a good start. And the beauty is that to increase the difficulty, just add more reps, more sets, longer holds, and/or use a stronger resistance band.

thank you, this looks great

[Anonymous]

Weight training 2-3 times a week is the easiest way to build your core. Do not over think.

[Anonymous]

Anonymous wrote:I am 53 so not far behind you. I work my "core" often. To me, the core is much more than 6-pack abs, so I'm glad you are not concerned with that. Core to me is abs, obliques, lower back, hips, butt so I recommend getting some resistance bands. I have Synergee Mini Bands 5-Pack. I think I paid $12 for the pack and that's all you'll really need for a while. You can find all these exercises on YouTube. But here are the basics.

Planks (Elbows and toes. Hold for 30 secs. Once it gets easy. Squeeze!) There are all sorts of variations to make them harder.
Side Planks (30 secs each side) You can raise the top leg to make them harder.
Super Mans (lie on stomach and raise arms and feet. Hold) Rest repeat.
Bird dogs (all 4s, raise alternating arm and leg, switch, repeat)
Dead bugs (lie on back hands and knees up. You can add a band around your feet. Extend one leg keep the other knee in place, switch)
Banded Sidewalks (Band around ankles. Side step one way, come back. repeat)
Banded side leg raises (Bands around ankles, lay on side, raise leg up. Switch sides, repeat)
Banded Marches (Band around feet. Bring knee up. Put down, bring other knee up, repeat)
Glute Bridges (Lie on Back with feet on floor close to your butt. Knees up. Raise butt, squeeze butt, hold. lower, repeat.)

Lots more but here is a good start. And the beauty is that to increase the difficulty, just add more reps, more sets, longer holds, and/or use a stronger resistance band.

This is a great list and similar to what I've done in core classes that have helped me.

If you can find a class that isn't too busy, I think that's a great way to kick off a workout change, especially with a good instructor who can help with form. I found i was doing some moves in a less than ideal position. One might have led to injuries, but mostly I wasn't fully engaging my muscles in a way to be most effective.

I'd also recommend eventually adding in weights to some of the above plus exercises like Russian twists and some to increase stability.

[Anonymous]

Someone who has no idea how to build core strength needs guidance. Classes on apps such as peloton provide that guidance. It’s not discipline. After all, it takes discipline to take a peloton class in your house.

[Anonymous]

What about on apple fitness?

[Anonymous]

Anonymous wrote:I turned sixty this year. I lost 40 pounds through dieting and increased exercise.

I exercise daily and walk a total of 12k steps a day 5-6 days a week. On the other days, I hit about 8,000 steps. I get at least 300 minutes of exercise every week at my target heart rate. I try to average 5 miles on my Fitbit each day.

I am now looking for a daily workout program that helps build a better core. I am not looking for “6 pack abs”. I just want to be stronger all around. I would like one that starts out slow and builds over the course of 1-2 months that I can continue from that point. I have some hand weights, but really would like little to no equipment.

Does anyone have any recommendations?

When I have tried googling, I get the “6 pack abs in 6 weeks” programs that don’t really fit the bill.

You've done great, OP. Keep it up!
I'm on your heels, not doing as well as you. Please report back once you've found something and let us know how it's going. I can use the inspiration!