Core and balance exercises highlighted for improved stability and back health

Fitness experts emphasize the side plank as a highly effective core exercise that engages the obliques, deep stabilising muscles, shoulders, hips and glutes, while also protecting the lower back and enhancing overall balance. Correct technique involves keeping the elbow directly under the shoulder, maintaining a straight line from head to feet, and avoiding common errors such as dropping the hips or rotating the torso.

Separate guidance for older adults recommends simple functional movements that build strength and proprioception, such as chair squats and single‑leg balance drills performed with arm extensions. These routines target the same muscle groups important for everyday activities, helping to reduce fall risk and improve coordination.

Both sets of advice stress gradual progression, proper form over duration, and the inclusion of multiple muscle groups to develop a stable core and better postural control.