If You’re Over 50 — Stop Doing Crunches (Do This Instead)

If you’re over 50 and you want a stronger core, the worst thing you can do is endless crunches.
Here’s why — and what to do instead.

Why Crunches Are Bad For Your Back

Crunches mostly target your rectus abdominis — the “six-pack” muscles.
But to work them, you have to flex and extend your spine over and over.

Research shows that repeatedly bending your spine this way can wear down your spinal discs.
Over time, that means more inflammation, nerve pinching, and back pain.

So if you want a strong core and a healthy back — skip the crunches.

A Better Core Move For Adults 50+

Try this instead: The High Chair Shoulder Tap

1. Find a solid surface like a sturdy chair or countertop.

2. Place your hands on it and step your feet back into a plank-like position.

3. Squeeze your glutes and tuck your pelvis slightly so your lower back stays flat.

4. Keep your core tight and shift your weight to one arm.

5. Lift your other hand and tap the opposite shoulder slowly.

6. Place that hand back down and switch sides.

7. Keep your head, shoulders, hips, and heels in one straight line the whole time.

This move works your entire core — front, sides, and deep stabilizers — without hurting your back.

Move Better, Feel Better

When you strengthen your core the right way, you support your spine and protect your body from pain.
And when you move your body better, you feel better in your body.