Harvard recommends glute bridges and planks for core strength after 50

The Harvard T.H. Chan School of Public Health recommends the glute bridge and the plank as the most effective exercises for strengthening the core in individuals over the age of 50. These movements are preferred because they engage multiple muscle groups simultaneously, providing stability to the spine, back, and hips.

Experts advise against traditional crunches and sit-ups for this age group, noting that such exercises may place excessive strain on the neck and cervical spine. Instead, the glute bridge is highlighted for creating contraction from the rib cage to the pelvis, while the plank works the core, arms, and shoulders.

Health professionals emphasize that strength training is vital for older adults to maintain physical and cognitive functions and to prevent bone deterioration. This aligns with World Health Organization guidelines, which recommend 150 to 300 minutes of moderate aerobic activity or 75 to 150 minutes of vigorous activity per week.