Stop Obsessing Over Your Core: What Older Adults Really Need

One of my clients recently came to me a little frustrated.

Her primary who happens to be a concierge doc) physician—someone who genuinely cares about her health—keeps reminding her that she needed to "work her core."

The interesting part?

She already was/has.

Every session she was performing deadlifts, loaded sit-to-stands, step-ups, med ball throws, standing push-pull exercises and more...

When I asked what her doctor meant by "working your core," it became clear we were thinking about the same goal in two very different ways.

The doctor was referring to more traditional abdominal exercises.

I was thinking about helping my client move through everyday life more safely and confidently.

Both approaches were well-intentioned.

I simply believe one is much more applicable to how we actually live.

So...What Is the Core?

Besides being a 4 letter word 😉, most people think the core is just your abdominal muscles.

It isn't.

Your core is a team of muscles/structures that work together to stabilize your spine and pelvis while allowing your arms and legs to move efficiently. Yes, MOVEMENT is KEY🔑!

Your "CORE" includes:

• Your abdominal muscles

• Your back muscles

• Your diaphragm (your primary breathing muscle)

• Your pelvic floor

• Deep stabilizing muscles like the transversus abdominis and multifidus

• Muscles around your hips and pelvis that help transfer force throughout your body

In other words...

The core isn't one muscle.

It's an entire system...the WHOLE enchilada 🌶️🧀🌯 if you will.

What Is the Core Actually Supposed to Do?

This is where I think many people misunderstand the purpose of core training.

The job of the core isn't simply to tighten your stomach and make you fit into Lulu lemon pants better.

Its primary job is to stabilize your body while you move and it must ALLOW for movement as necessary.

Think about your day.

Your core is working when you:

• Stand up from a chair.

• Carry groceries.

• Lift a laundry basket.

• Reach into a cabinet.

• Climb stairs.

• Walk across uneven ground.

• Recover from a stumble.

• Pick up your grandchild.

Those are real-life movements.

Your core is constantly working in the background without you even thinking about it.

"Functional"Core Training

Here's something many people don't realize.

When my clients perform:

• Deadlifts

• Farmer carries

• Loaded sit-to-stands

• Step-ups

• Standing push-pull exercises

...their core is working the entire time.

Every one of those exercises requires the trunk to stabilize while the arms and legs create movement.

That's exactly what the core is designed to do.

Not while lying on the floor.

But while living life. WORD 😎

A Story That Illustrates the Difference

One client came to me because she had gradually become afraid of everyday situations.

She wouldn't step off a curb without holding her husband's hand.

Walking across uneven ground made her anxious.

Even a few stairs felt intimidating.

The answer wasn't giving her hundreds of crunches.

The answer was helping her become stronger and more confident doing the very activities she was avoiding.

We practiced step-ups.

We carried weight.

We improved her balance.

We worked on turning.

We challenged her safely on different surfaces.

Was her core working?

Absolutely.

Every second.

But more importantly...

She was becoming more capable in everyday life.

That's the goal.

Another Client Taught Me Something

Another client told me,

"Ryan...I'm afraid to get down on the floor because I don't think I'd ever get back up."

That sentence had nothing to do with abdominal strength.

It had everything to do with confidence.

Together we gradually improved her strength, mobility, balance, and movement strategies.

Eventually she learned how to safely get down to the floor—and back up again.

The smile on her face wasn't because she'd completed a "core exercise."

It was because she'd regained confidence she thought she'd lost.

That's real progress.

Are Planks Bad?

Heck no. Not at all.

Planks can be useful.

Crunches can be useful.

Specific trunk exercises absolutely have a place.

The better question is this:

Are they the best use of your time?

If your goal is getting out of a chair more easily...

Carrying groceries...

Walking confidently...

Recovering from a stumble...

Climbing stairs...

Or remaining independent...

Then your exercise program should spend a lot of time practicing those types of movements.

Because that's what life asks you to do.

My Thoughts...

After nearly 30 years working with older adults and people of all ages really, I've found that very few people come to me because they want stronger abdominal muscles.

They come because they want to:

• Stay independent.

• Walk more confidently.

• Travel.

• Garden.

• Keep up with grandchildren.

• Feel safer.

• Continue living life on their own terms.

That's what I train.

When we improve those abilities, we're usually training the core at the same time.

We just don't always call it "core training."

Final Thoughts

The next time someone tells you that you need to "work your core," don't be afraid to ask one simple question:

"What do you mean by that?"

If it is a subtle hint that you need to SPOT REDUCE? Then, that is total bullshit and very outdated rubbish. Wow, I didn't realize I spoke FRENCH!?

Now, if they mean improving your ability to move through everyday life with greater strength, stability, and confidence...

I completely agree.

If they simply mean doing more crunches or planks...

The answer isn't always that simple.

For many older adults, the most effective core training isn't found on an exercise mat.

It's found standing up.

Walking.

Lifting.

Carrying.

Climbing.

Reaching.

And practicing the movements that make everyday life easier.

Because in the end...

The goal isn't a stronger core.

The goal is a stronger, more confident, and more independent life.

That's my story and I'm sticking to it.

Ryan...OUT!