Beyond Crunches: Experts Detail Bodyweight and Standing Routines for Core Strength

Key points

• Luka Hocevar, a fitness coach with 21 years of experience, recommends five bodyweight exercises for adults over 50: the RKC plank, reverse crunches, side planks, hollow body holds, and dead bugs.
• The RKC plank differs from standard planks by requiring maximal muscle contraction for only 10 to 20 seconds, rather than holding a static position for minutes.
• Steve Simmons, owner of the Fitt Factory in Canton, Michigan, states that a strong core is foundational for daily tasks like bending, reaching, and lifting, and that crunches are not the only method for strengthening it.
• Boxrox highlights three standing core exercises for beginners: the Pallof press, standing knee drive with overhead reach, and the standing wood chop, which train the body to resist rotation and maintain balance.
• Experts note that visible abdominal muscles require a combination of strength training and reduced body fat, as spot reduction is not possible.

Background

Previous coverage from August and September 2026 focused on low-impact routines for adults over 50, including chair-based moves and daily circuits targeting belly fat. Those articles emphasized the importance of progressive resistance and adequate protein intake to counter age-related muscle loss, aligning with the current focus on functional core strength.

How outlets are covering it

While all sources agree that core strength is vital for daily function, they differ in their recommended approaches based on the audience. Eat This Not That, citing Luka Hocevar, focuses on bodyweight isometric and dynamic moves specifically tailored for adults over 50, emphasizing muscle contraction over duration. In contrast, Boxrox targets beginners generally, advocating for standing exercises that mimic real-life movements and improve balance without requiring floor work. ClickOnDetroit features Steve Simmons, who broadly argues that crunches are unnecessary and that core strength supports all physical activities, without specifying a particular exercise regimen. This highlights a divergence between age-specific bodyweight training and general functional standing movements.

Why it matters

Understanding the distinction between different core training methods allows individuals to select exercises that match their age, fitness level, and physical limitations. For older adults, bodyweight moves that protect the spine and improve balance are crucial for independence, while standing exercises offer a low-impact alternative for those who cannot perform floor-based movements. These approaches support long-term mobility and reduce the risk of injury.

What to watch

Fitness professionals are likely to continue promoting varied core training methods that move away from high-repetition crunches. Future guidance may focus on integrating core work into broader strength training programs, emphasizing progressive overload and functional movements that enhance daily performance and athletic ability.