Many people in their 70s, 80s and beyond have shared with Parade the workout routines that have made them stronger than ever before. Strength is important for staying independent and moving through everyday life with ease, and that includes core strength.
Portia Page, ACE, NASM, AFAA, a personal trainer, Pilates instructor and Balanced Body educator, says that one of the biggest misconceptions is that the core is simply the abs or six-pack. “In reality, your core is a 360-degree system that includes the abdominals as well as the back extensor muscles, diaphragm, pelvic floor and deep stabilizing muscles surrounding the spine."
Page tells Parade that as we age, a strong, responsive core helps to improve balance and reduce the risk of falls by keeping the body's center of gravity aligned and making everyday movements easier.
“Holding a bridge isn't just a fitness milestone—it's a meaningful snapshot of how well your body is working together," she explains. "Especially after age 50, I often think of a bridge as less of a ‘glute or butt exercise’ and more of a conversation between the feet, legs, hips, abs, back and even the shoulders and arms. When all of these systems communicate well, the body becomes more resilient in everyday life."
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If you have low back pain, Goldsmith says this is an indicator of poor core strength. If you tend to fall or trip a lot, that's another indicator that your core strength could use some attention because maintaining good balance requires core strength.
Here’s How Long You Should Be Able To Hold a Bridge After 50
Page explains that how long you can hold a bridge pose is another key indicator of core strength, sharing, “If you can comfortably hold a bridge for 20 to 30 seconds while breathing normally and maintaining good alignment, that's often a sign of good functional core endurance."
Yates explains that holding a bridge pose requires core strength because it uses the deep abdominal muscles to support the body. She adds that these muscles help stabilize the pelvis, keep the spine aligned and prevent the lower back from having to do more work than it should. At the same time, the glutes, hamstrings and the muscles along the spine work together with the core to create a strong, stable foundation.
And unlike crunches, which focus on repeatedly flexing the spine, the bridge teaches the core to do what it does every day: provide stability while you move. “That's why it's such a functional exercise for everyday activities like lifting, carrying and walking,” Yates tells Parade.
Want to give bridge pose a try? Here’s how to safely do it, according to Goldsmith:
Lie on your back in a safe and clear space.Relax your head, neck and shoulders while keeping your knees bent and feet flat. Lift your hips off the floor while keeping the hips aligned. Your knees will track toward your toes. Try to hold the bridge for 30 seconds before slowly lowering the body down to the floor and coming out of the pose.Related: Pilates Instructors Share Their 7 Favorite Longevity-Boosting Exercises
How To Work up To Doing Bridge Pose
If bridge pose just isn’t for you, rest assured that there are plenty of other ways to strengthen your core. Page tells Parade that regularly doing Pilates is particularly effective for this because it trains the core to support movement rather than isolate muscles.
Yates adds to this, sharing that single-leg standing exercises are also great for building core strength. “For adults over 50, learning how to lift, carry, reach and rotate the body correctly strengthens the core by teaching the body how to function during real-life activities,” she notes.
She adds that if you can lift into a bridge with control, breathe comfortably and lower with the same precision, you've demonstrated something far more valuable than abdominal strength alone. “You've demonstrated functional movement, coordination and resilience, qualities that support independence and confidence for decades to come,” she says. Now that’s aging gracefully.
Related: A Doctor Says the Strength of This Body Part Predicts Longevity—and Almost No One Realizes It
Sources
Heike Yates ACE, Pilates and strength coach, and host of the Pursue Your Spark podcast.Portia Page, ACE, NASM, AFAA, personal trainer, Pilates instructor and Balanced Body educator.Allison Goldsmith, CPT, personal trainer and an older adult fitness specialist.Hence then, the article about if you can hold a bridge for this long after 50 you have a strong core was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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