【212 Fitness】Beginner Core Strength for Women 50+: Bird Dog, Plank & Side Plank

Channel：212 Fitness

New to strength training and wondering where to begin?
This quick guide from 212 Fitness in Millcreek, Utah shows women 50+ exactly how to start:

Bird Dog

Plank

Side Plank

✅ Begin with 2 sets of 10–15 seconds
✅ Progress to 3–4 sets of 30–45 seconds

These moves build a strong, stable core and prepare you for safe strength training—no heavy weights required.

Learn more about beginner strength training for women 50+ on our blog:
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