Why Core Strength is the Secret to Staying Active After 45

Lady with shopping bags

Have you ever noticed that activities you once did with ease, like lifting a heavy bag of shopping, gardening for an afternoon, or playing a full round of golf, sometimes feel a little harder as the years go on? It’s not just about age; it’s about what’s happening inside the body. One of the biggest changes after 45 is a natural decline in core strength.

Is there any good news? Yes! With the right kind of exercise, like Pilates, you can rebuild and maintain your core strength, helping you stay active, prevent injuries, and continue enjoying the hobbies and sports you love.

What Do We Mean by “Core”?

When most people hear “core,” they think of six-pack abs. But the core is so much more than that. It’s a group of deep muscles in the abdomen, back, and pelvis that work together to stabilise the spine and pelvis. Think of your core as a cylindrical body control centre. When it’s strong and balanced, every movement becomes easier and safer.

Why Core Strength Matters More After 45

From our mid-40s onwards, we naturally begin to lose muscle mass and stability unless we take active steps to maintain them. A weaker core can show up in subtle ways:

• Back pain after sitting or standing for too long.

• Balance issues when walking on uneven ground.

• Reduced stamina in sports like golf, tennis, or cycling.

• Everyday strain when lifting, twisting, or bending.

For people who are “young at heart,” this can be frustrating, because the mind still wants to do everything, but the body feels less cooperative. Strengthening the core is one of the most effective ways to bridge that gap.

How Pilates Builds Core Strength

Pilates is specifically designed to target those deep stabilising muscles that other forms of exercise often miss. Instead of endless sit-ups, Pilates movements teach the body how to engage the core in harmony with breath and alignment. Over time, this creates strength that is both functional (useful in everyday life) and lasting.

A Simple Exercise to Try at Home

Here’s one Pilates-inspired move you can try right now:

Seated Core Engagement - I think of it like a 'pelvic elevator' move

1. Sit tall on a chair, feet flat on the ground.

2. Place your hands gently on your lower abdomen.

3. Inhale deeply, expanding through the ribs.

4. As you exhale, gently draw your belly button towards your spine, and your pelvic floor up, feeling the muscles engage.

5. Hold for a few seconds, then release.

6. Repeat 6–8 times.

This simple practice helps you connect with your deep core muscles and can be done almost anywhere.

Staying Strong for the Life You Love

Core strength isn’t about looking toned, it’s about having the freedom and confidence to keep doing the things you enjoy, whether that’s your favourite sport, travelling, or playing with grandchildren. With regular Pilates practice, you can unlock strength, stability, and mobility that lasts well into the future.

👉 Ready to feel the difference? Join one of our Pilates classes in Dulwich, SE21 and discover how building your core can help you stay active, pain-free, and confident in your body. Book here.