We’re told by physical therapist and spokesperson for the American Physical Therapy Association, Karen Brandon, that core strength is significant because it’s the framework that allows controlled movement for the activities we do every day. And for older adults in particular, maintaining those targeted muscles is even more important, especially when it comes to preserving independence and quality of life.
Rommel Vesagas, a physical therapist with Prestige Health and Wellness, assures us that, even in cases of muscle loss or mobility limitations, core strength can be improved with the right exercises and tools — many of which Vesegas and Brandon discuss in the collection ahead.
One very important thing to note is Vesagas’ reminder that having the right products means little if you don’t know how to perform the exercises correctly, and having professional support can help with that while also minimizing injury risk and maximizing benefits.
The experts consulted for this story do not necessarily endorse the products ahead unless otherwise noted.
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A versatile balance disc that can be used sitting or standing
Vesagas said that balance discs can be a safe and easy tool to use to support core-strengthening efforts, so we selected this inflatable balance cushion by ProsourceFit, which is one of the most-rated on Amazon. You can adjust the firmness to perform a variety of core-focused exercises, either sitting, standing, or lying down, and the textured surface keeps things secure. It can even be used to maintain a more aligned posture while you’re sitting in your desk chair.
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A foldable rebounder trampoline with handle
“Rebounders are a simple way to encourage engagement of your pelvic floor, abdominal wall, and spine through rhythmic reactions to loading and unloading like a trampoline,” Brandon said.
Based on her guidance, we selected this foldable rebounder trampoline that has over 8,140 5-stars on Amazon and promises a safe jumping system composed of 32 closed springs and a powerful elastic surface. Available in 40- and 48-inch circumferences, this rebounder has a foldable base and a foldable handlebar that adjusts to four different heights.
“[Rebounders] may not be suitable for all ages or abilities, so speak to your healthcare provider,” Brandon cautioned.
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A set of resistance bands in ascending strengths
According to Brandon, using mild to light resistance bands to stretch arms or legs in different directions and pulsate are excellent ways to activate the core muscles. Although she didn’t mention a specific brand, this assorted five-pack is a recurring HuffPost-favorite for its impressive 4.5 out of 5 stars and tons of promising reviews. Each band is a loop to make it easy to wrap around legs or arms and offer five different levels of resistance.
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A soft-density foam roller
Both Brandon and Vesagas mentioned foam rollers as a tool with a lot of potential for not just performing core exercises, but also rolling out sore muscles.
“Softer foam rollers placed vertically for balancing while lying on them, as long as you have been cleared for pressure on your spine, can be a great option for being able to balance with alternating arms and legs supporting you,” Brandon said.
We selected this low-density log that measures 36 inches long and uses a closed-cell EVA material that claims to be ideal for those with limited strength and balance. It’s also rated 4.7 out of 5 stars on Amazon.
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A large exercise ball with a strong weight capacity
“Large exercise balls for sitting and lifting arms or legs can encourage coordination of core muscles to keep you from leaning, tilting, or falling,” Brandon said.
We chose to feature this large exercise ball by Trideer because over 28,700 Amazon reviewers awarded it 5 stars, and it promises an impressive weight-bearing performance of up to 330 pounds. Available in five different sizes, the ball has a frosted and striped surface to create more friction with the floor and increase stability.
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A thigh trainer to help strengthen the pelvic floor
“A stronger core starts with the floor: the pelvic floor!” Brandon said, but she doesn’t mean just Kegel’s. “Your pelvic floor muscles can also be trained to turn on when you go from sitting to standing, each time you step up a stair, or when you lift your bottom while lying on your back in bed.”
According to Brandon, once you know how to squeeze the inside muscle correctly, you can use it to support movements that you are already doing to reinforce its core-strengthening work.
Although it wasn’t mentioned by either of our experts, we found this pelvic floor trainer that can help users squeeze the internal muscles required to strengthen the pelvis. It has a 360-degree angle adjustment so it can be used for more than just the hips and thighs, and offers a resistance of up to 26.5 pounds.
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An adjustable core-stretching tool
Our pick: With all that core strengthening that’s inevitably happening, you’ll want to reduce muscle soreness and possibly improve range of motion with a good stretch. Given that the core isn’t the easiest part of the body to stretch without assistance, this helpful tool can serve as an indispensable aid for stretching and easing pain throughout the entire back, the groin and hip, stomach, and more. Made by ProStretch, a brand offering at-home recovery tools that allow users to replicate exercises they might perform at a physical therapist’s office, this stretching tool can be used in a variety of positions and is easily adjustable to accommodate different heights. There’s also an easy-to-follow user guide in case you need help creating a stretching routine.
Why Is Core Strength Important For Older Adults?
“For older adults, a strong core helps prevent falls, supports proper posture, and facilitates the safe performance of daily activities such as standing, walking, and climbing stairs,” said Vesagas.
Brandon said that the term core may colloquially only apply to abdominal muscles, but it actually refers to all the deep muscle units of the “trunk” or torso like the pelvic floor, the deep spine muscles, and the lateral trunk muscles as well.
She explained that while generally these muscles are on all the time, as we get older, these muscles are less likely to be engaged due to limited mobility and less time spent standing, kneeling, or getting in and out of a variety of positions.
“Many people don’t realize they have to choose exercises that focus on these muscles ― their typical workout doesn’t target these muscle groups enough,” Brandon said.