While you likely don’t give it much thought, it turns out that exercises that build up and strengthen your core are critical to comfortably and fluidly conducting your daily activities and engaging in almost all other types of exercise and movement. What exactly makes up “your core?” As we’ve previously highlighted, your core goes well beyond your abdominal muscles to include everything from the top of your ribs to your pelvis, and from behind, it includes your glutes, hips, and lower back. A strong core will protect your spine and pelvis, keep your posture upright and tall, and lower your risk of falling and injuring yourself by keeping you stable.

How do you know if you have a strong core? There are some telltale signs, including a slouching posture, lower back pain, or more general weakness moving from a sitting to a standing position or even just getting out of bed. Some quick at-home tests may clue you in to whether you have core problems: Can you hold a hollow body hold for at least 10 seconds or can you hold a plank for at least 50 seconds? You can also try just a sit-to-stand test at home which will indirectly tell you about your core strength and more directly evaluate your leg strength. A physician, personal trainer, or physical therapist can put you through a more formal set of tests to determine your core strength, including the Senior Fitness Test, the AAHPERD Functional Fitness Test, or the Groningen Fitness Test. However you can, it’s important to understand how strong your core is, for that will determine how successful you are in other exercises as well as your movement during your daily activities. Several exercises specifically target your core to strengthen it. Let’s take a look at some.

The Telegraph recently posted a set of 4 exercises (with video demonstrations of each) critical to strengthening your core as you age. These include the aforementioned Plank, along with Glute Bridges, Bird Dog, and the McGill sit-up. The New York Times also recently posted a 20-minute core workout with a focus on strength and stability. This one also includes video demonstrations along with more advanced exercises once you master the essentials. Finally, the ladies at Yes2Next advocate for a strong core in your later years and have created a variety of exercise videos to help you along: There is the beginner-friendly standing abs workout, which focuses on your core without requiring you to get down on the floor; there is also a seated workout, which is 10 minutes of core-strengthening movement while seated; and finally there is a gentle core workout focusing on your posture. If you have a sense that your core is weak (perhaps something to discuss with your physician or physical therapist), you won’t go wrong with any of these exercises, and you’ll be taking a step in the right direction to strengthen this part of your body and keep yourself upright and stable.