Most “ab” routines online promise sculpted six-packs.

But if you’re 50+ and dealing with stiffness, discomfort, or the fear that exercise will make things worse … that’s not what you need.

What you need is a safe, spine-friendly way to train your core — one that builds strength, stability, and confidence in everyday movement.

That’s why, at Redefined Yoga, we start with the McGill Curl-Up.

Watch the Demo

I just put together a quick video so you can see how this works:
👉 Watch the McGill Curl-Up here

Why the McGill Curl-Up Works

• Spine safe. Unlike crunches, the Curl-Up avoids repeated spinal flexion — which research shows can increase disc stress over time.

• Endurance, not burn. It builds the ability of your deep core muscles to stay switched on, protecting your back in daily life.

• Scientifically validated. Dr. Stuart McGill, one of the world’s leading spine biomechanists, identified this exercise (along with Side Plank and Bird Dog) as a foundation for core stability.

(See this study on core stabilization for low back pain)

How to Do It

1. Lie on your back. Bend one knee, keep the other straight.

2. Slide your hands under your low back to maintain its natural curve.

3. Exhale deeply. Brace your belly as though preparing for a gentle poke.

4. Lift your head and shoulders just an inch — no curling your spine.

5. Hold for 5–10 seconds, breathing steadily.

6. Lower slowly. Repeat 6–10 holds per side.

It looks subtle — but that’s why it works. You’re training your body to resist harmful movement patterns and build protective strength from the inside out.

This Is Just the Beginning

The Curl-Up is only one of the safe, science-backed movements we teach at Redefined Yoga. Together, they form a system that helps people over 50 move better, hurt less, and get their quality of life back.

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Core Strength After 50