6 simple exercises women over 60 can do to boost core strength, mobility

A personal trainer has shared a simple 10-minute workout designed to help women in their 60s maintain core strength, mobility and balance as they age.

According to certified personal trainer Jenessa Connor, age-related declines in muscle mass and mobility begin as early as a person's 30s and accelerate after menopause. However, consistent exercise can help preserve strength, improve flexibility and lower the risk of falls.

Why core strength and mobility matter after 60

The core includes not only the abdominal muscles but also the lower back, hips and glutes, all of which play a vital role in balance, posture and everyday movement.

Connor said combining mobility drills with core-strengthening exercises can improve range of motion, stability and overall function. She noted that even 10 minutes a day can provide meaningful benefits without requiring a complete fitness overhaul.

The routine includes six exercises that can be performed in sequence, spending 30 to 90 seconds on each movement, or mixed and matched depending on individual fitness levels.

Six exercises to support healthy ageing

1. Cat-Cow

This gentle yoga-inspired movement helps improve spinal mobility while engaging the core. Alternating between arching and rounding the back can relieve stiffness and promote flexibility.

2. Hip flexor stretch

Long periods of sitting can tighten the hip flexors, contributing to hip discomfort and lower back pain. A kneeling hip flexor stretch helps lengthen these muscles and improve mobility.

3. Plank to Downward-Facing Dog

Flowing between a high plank and downward-facing dog strengthens the core while stretching the shoulders, back and legs. Beginners can modify the movement by lowering their knees during the plank.

4. Superman

Performed lying face down, the Superman exercise strengthens the back, glutes and core while encouraging better posture by counteracting the forward-leaning position many people adopt during daily activities.

5. Glute bridge march

This exercise activates the glutes, hips and abdominal muscles. Lifting one knee at a time while holding a bridge position increases the challenge and improves stability.

6. Open Book stretch

The Open Book movement targets the thoracic spine, helping improve upper-back mobility, posture and rotational movement by gently opening the chest and shoulders.

Tips for making the routine a habit

Connor recommends using the circuit as a warm-up before walking or strength training, or simply fitting in one or two exercises on busy days. She also advises taking a proactive approach rather than waiting until pain or stiffness develops.

Regular mobility and core work can help support independence, improve movement quality and reduce the likelihood of falls as women grow older.