Single Exercise Can Improve Balance and Reduce Fall Risk in Older Adults, Says Physiotherapist

Maintaining stability and balance becomes increasingly important with age, as falls are a common cause of injury in later life. Physiotherapist Laura Baehr highlights a single exercise that can strengthen deep core muscles and enhance daily mobility.

As people age, core muscles gradually weaken, making balance more challenging. Experts increasingly emphasize exercises that engage the deep abdominal and lower back muscles, which stabilize the spine and facilitate everyday actions like walking and lifting. Laura Baehr, a physiotherapist and associate professor at Drexel University, advocates for the "hollow hold," a static exercise requiring the body to maintain a tense position.

Baehr explains that this exercise simultaneously activates the abdominal muscles, hip flexors, and core stabilizers, collectively improving movement control and overall body stability. "The hollow hold strengthens the abdominal muscles, hip flexors, and core stabilizers, which together improve movement efficiency," she notes. The exercise can also serve as a warm-up before walking, running, or strength training, according to Fit & Well.

To perform the hollow hold, lie on your back with your core engaged, arms extended overhead, lower back pressed firmly into the floor, and legs, head, shoulders, and arms lifted a few inches off the ground. Beginners should aim for 10-15 second holds, repeated two to three times per session, three to four days a week. As the exercise becomes easier, gradually increase the hold time by five-second intervals, up to 30 seconds, with the goal of performing it almost daily for 30-60 seconds.

Modifications are available for those finding the basic version too difficult, such as keeping the head on the floor or bending legs at a 90-degree angle. Advanced variations include extending hold times or holding a light dumbbell. Throughout the exercise, the lower back should remain pressed to the floor, the spine in a neutral position, and the neck and shoulders relaxed. Baehr advises that while the exercise is suitable for most, individuals with acute back pain or in late pregnancy should avoid it or adapt it. Those unsure about proper form should consult a physiotherapist or personal trainer.

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Hollow hold strengthens the abdominal muscles, hip flexors, and core stabilizers, which together improve movement efficiency.