If we want to stay mobile, stable, and pain-free as we age, a strong core is key. From supporting your spine to improving balance and posture, core strength plays a major role in how well we move through later life.
Pilates workouts focus heavily on core strength. Joseph Pilates gave the core its famous nickname when he called it the powerhouse of the body. During any Pilates session you will hear instructors repeatedly remind you to engage your core while performing each movement. This exercise method recognizes that a strong core serves as the foundation for all other physical activities. The core muscles support your spine and help you maintain proper posture throughout different exercises. When you keep these muscles activated during your workout you get better results and reduce your risk of injury. Pilates instructors emphasize core engagement because it connects your upper and lower body during movement. This connection allows you to perform exercises with better control & precision. The constant focus on the powerhouse helps you develop awareness of how your body moves through space.
Core work is indeed an inherent part of any Pilates flow, but certain moves lend themselves especially well to building a stronger core. To find out which Pilates moves are the most important to focus on once you hit 50, I spoke to James Shaw, a Pilates instructor and founder of James Shaw Pilates. Shaw specialises in helping people build functional strength at every age, and he says that most people don’t need complicated core routines — just a few key exercises done well and done consistently.
1. Roll-up
The Pilates roll-up is one of the most powerful moves in your arsenal, especially when it comes to building a stronger core.
The roll-up teaches you how to keep your lower body stable while moving your upper body. This creates a strong connection to your core according to Shaw. It builds strength from within & improves how your spine moves. It also helps your body learn to move with control instead of just using momentum. That gives you plenty of good reasons to try it. Practice doing a roll-up a few times each week by following the steps below.
How to do it:
- Lie flat on your back with your legs together.
- Reach arms overhead shoulder-width apart, palms facing forward.
- Inhale, and curl your head and shoulders off the mat.
- Exhale, peel the spine off the mat, rounding forward and bringing the crown of the head towards the knees.
- Keep your arms parallel to the mat and abdominals drawn into the spine.
- Inhale, and roll back down to the start.
2. Spine Twist
It may seem like a move purely for the spine, but the Pilates spine twist is surprisingly good for the core. “It’s one of the most underrated longevity moves,” Shaw says. “It trains you to rotate from the right place — something that becomes crucial for balance, gait, and back health as we age.”
If you want to strengthen your obliques & deep abdominal muscles while improving spinal mobility & posture you should try the Pilates spine twist by following the steps below. This exercise targets the muscles along your sides and the deeper layers of your core. At the same time it helps your spine move more freely & supports better alignment when you sit or stand. The movement is straightforward & works well for people at different fitness levels. To get started you need to understand the basic position and movement pattern. The exercise focuses on rotating your upper body while keeping your hips stable and your core engaged throughout the motion.
How to do it:
- Sit tall with your legs extended in front of you, feet flexed, and arms reaching out to the sides in a ‘T’ shape.
- Inhale, lengthening through your spine.
- As you exhale, twist from the waist to one side, keeping the pelvis stable and shoulders relaxed.
- Inhale to return to the centre, then exhale to twist the other way.
3. Toe Taps
If you’re looking for a core exercise that’s gentle on the spine but powerful on the core, Pilates toe taps are a brilliant choice — especially for those over 50. This controlled movement targets the deep abdominal muscles (including the all-important transverse abdominis), helping to build stability around the lower back and pelvis.
The Pilates hundred is a controlled movement that works well for people who want to build core strength without the stress of traditional crunches or intense abdominal exercises.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core and lift your legs into tabletop, with knees above hips and shins parallel to the ceiling.
- Inhale to prepare, and as you exhale, slowly lower one foot toward the floor, tapping your toes lightly down while keeping your lower back stable.
- Inhale to return to tabletop, then repeat on the opposite side.
- Continue alternating legs, keeping the movement controlled and your core gently drawn in.
Why should we strengthen our core after 50?
As we age, our core muscles become more than just a strength asset — they’re a stability system. A strong, well-conditioned core supports balance, reduces strain on the lower back, and helps you move safely and confidently.
Research supports these benefits. A review in Frontiers showed that core training improves dynamic & static balance in older adults. A separate study in the Journal of Physical Therapy Science found that an eight-week core stability program helped elderly participants improve their weight distribution and overall stability. The bottom line is straightforward. When you target your core after 50 you build more than just strength. You increase your resilience and boost your balance while protecting your future independence.
