Building a strong core after 40 means training smarter, not harder. Sit-ups often strain the neck and back, but they don’t always deliver the deep engagement you need. By swapping them for floor-based moves that challenge multiple muscles at once, you’ll strengthen your midsection while protecting your spine.
These exercises work the abs, obliques, and lower back together, creating a core that supports every movement you make. A solid core improves posture, balance, and daily strength, so you feel lighter on your feet and more in control of your body. Each move targets stability as much as strength, giving you lasting results.
With no equipment required, you can add these into your routine anytime, anywhere. Stay consistent, and you’ll feel your core tighten, your back grow more resilient, and your energy increase. Here’s how to build strength without a single sit-up.
5 Floor Moves That Build Core Strength After 40
Dead Bug
The dead bug looks simple, but it packs a surprising punch. This exercise forces your core to stabilize as your arms and legs move independently, which teaches your body how to control rotation and resist unwanted movement. It’s one of the most effective ways to train deep core muscles, the ones that protect your spine and keep your body stable in everyday life. If you want functional strength that carries over into everything you do, this move belongs in your routine.
How to Do It:
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
- Lower your right arm and left leg slowly toward the floor.
- Keep your lower back pressed into the ground.
- Return to start and switch sides for 10–12 reps.
Forearm Plank
The plank is a classic for a reason, it challenges every muscle in your midsection at once. Holding your body in a straight line not only trains the abs but also builds endurance in your back, glutes, and shoulders. Over time, this move sharpens posture and teaches you how to keep your core braced through any activity. Think of it as a foundation exercise: if you can master the plank, every other movement you do will feel stronger.
How to Do It:
- Lie face down, then lift onto forearms and toes.
- Keep your body in a straight line from head to heels.
- Engage your abs and avoid sagging or arching.
- Hold for 20–45 seconds, repeat 2–3 times.
Side-Lying Hip Lift
This move zeroes in on the obliques, those muscles along the sides of your waist that are often overlooked. By lifting your hips against gravity, you’re not only carving out definition but also building strength that supports rotation and stability. It’s a dynamic way to challenge your midsection from a different angle while also giving your shoulders and hips an extra dose of strength. Strong obliques mean better balance, better posture, and a firmer-looking core.
How to Do It:
- Lie on your side with forearm under shoulder and legs stacked.
- Lift your hips until your body forms a straight line.
- Hold briefly, then lower with control.
- Perform 8–10 reps per side.
Glute Bridge March
The glute bridge already lights up your core and glutes, but adding the march forces stability to a whole new level. Lifting one leg at a time challenges your balance, making your abs and lower back fire harder to keep your hips steady. This exercise mimics the way your core works in real life, keeping you strong and stable as your arms and legs move independently. It’s not just about a tighter core; it’s about strength you’ll feel every time you walk, climb stairs, or bend down.
How to Do It:
- Lie on your back with knees bent, feet flat.
- Press through your heels to lift hips into a bridge.
- Lift one knee toward your chest, hold briefly, then lower.
- Alternate legs for 8–10 reps each.
Bird Dog
Few moves train stability and coordination as well as the bird dog. This exercise connects your upper and lower body by forcing your core to control every movement. It strengthens the abs, back, and glutes all at once while improving balance and posture. By keeping your hips steady as you extend opposite limbs, you build a rock-solid foundation that carries over into everyday life. It’s the kind of exercise that leaves your core both tighter and more resilient.
How to Do It:
- Start on all fours with hands under shoulders and knees under hips.
- Extend your right arm forward and left leg back.
- Keep your core braced and hips level.
- Hold briefly, then return and switch sides for 10–12 reps.
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Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
