These 5 bench moves build real core strength.
When most people think about it basic trainingthey describe planks on the floor and long aqua exercises that shake their midsections. These exercises certainly have their place, but they are not always the most comfortable and affordable option, especially after 60. original original work it goes far beyond a single exercise. These muscles help you sit up tall, stabilize your spine, maintain balance, and control nearly every movement you make throughout the day.
One thing I’ve learned over the years coaching clients is that workouts work best when you meet people who are there. Seated movements provide stability and support, allowing you to focus engaging the muscles in your midsection instead of worrying about your balance or getting up and down from the floor. This setup helps many people build core strength while also gaining something important: confidence in their movements.
The five exercises below will turn a simple bench into a surprisingly effective one basic training station Each movement hits the abdominals, hips, and stabilizing muscles in a slightly different way. Do them consistently and you’ll build core strength that carries over into everyday movement.
Seated knee pads
Seated knee tucks are a fantastic way to awaken the core while keeping the movement simple and controlled. As you pull your knees toward your chest, your abdominal muscles contract to stabilize the body and guide the movement. Many people are surprised by how quickly they feel this exercise works the lower core. The movement also teaches coordination between the hijab and the abdomen, which plays a big role in everyday movement. Regular knee exercises help strengthen the muscles that support the spine and stabilize the pelvis.
Muscles trained: Rectus abdominis, hip flexors and core stabilizers.
How to do it:
- Sit on the front edge of the chair, holding the sides with your hands.
- Lean your body back slightly while keeping your chest up.
- Extend your legs forward.
- Pull your knees towards your chest.
- Extend your legs again with control.
Recommended Sets and Reps: Do 3 sets of 12 to 15 repetitions. Rest 30 seconds between each set.
Best options: Alternating knees, slow knees, knees together.
Form tip: Keep your chest up and don’t round your back.
Sitting Russian Twists
Russian tweezers strengthen the hips, which help stabilize the trunk during rotation. Many everyday movements involve turning, reaching, or changing direction, so these muscles are always working behind the scenes. The twisting motion keeps the core engaged while the upper body rotates from side to side. This not only strengthens the back muscles but also improves coordination between the upper and lower body. Over time, stronger hips support better posture and a more stable midsection.
Muscles trained: Obliques, rectus abdominis and core stabilizers.
How to do it:
- Sit tall on a chair and put your feet on the floor.
- Lean your torso back slightly as you brace your core.
- Place your hands together in front of your chest.
- Turn your torso to one side.
- Turn to the opposite side and continue the queue.
Recommended Sets and Reps: Perform 3 sets of 16 to 20 alternating repetitions. Rest 30 seconds between each set.
Best options: Heavy Russian twists, slow speed turns, suspension turns.
Form tip: Instead of moving your arms around your body.
Seated leg lifts
Seated leg lifts simultaneously challenge the lower abdominal muscles and hip flexors. Leg raises require the core to stabilize the trunk as the hips move. This simple exercise strengthens the muscles that help control pelvic positioning and lower body movement. Many clients notice that this exercise quickly awakens the lower core. Exercising regularly helps build the strength needed to walk, climb stairs, and perform other daily tasks.
Muscles trained: Lower abdomen, hip flexors and core stabilizers.
How to do it:
- Sit tall in a chair and hold your hands by your sides.
- Brace your core and keep your chest up.
- Extend both legs forward.
- Lift your feet a few inches off the floor.
- Lower your legs slowly.
Recommended Sets and Reps: Do 3 sets of 10 to 12 repetitions. Rest 30 seconds between each set.
Best options: Alternate leg raises, slow leg raises and single leg lifts.
Form tip: Move slowly and keep your core engaged throughout the lift.
Sit-ins
Seated marches train the core to stabilize while the legs move independently. Each time one knee is raised, the abdominal muscles work to keep the body stable. This teaches the core how to maintain control while moving, which is important for balance and coordination. Alternate pattern also promotes better movement and rhythm. Over time, the movement strengthens the core and improves body coordination at the same time.
Muscles trained: Hip flexors, lower abdominals and core stabilizers.
How to do it:
- Sit tall and place your feet flat on the floor.
- Brace your core and keep your chest straight.
- Bring one knee toward your chest.
- Lower the leg and lift the opposite knee.
- Keep alternating with a steady rhythm.
Recommended Sets and Reps: Do 3 sets of 20 alternating repetitions. Rest 30 seconds between each set.
Best options: Slow marches, pause marches, alternate marches.
Form tip: Keep your torso tall and don’t lean back as you lift each knee.
Sitting Pallof Hold
Pull-ups train the core to resist rotation, which is one of the most important functions of the abdominal muscles. Instead of bending or twisting the torso, the core works to stabilize the body while the arms move away from the chest. This small change in gear keeps the deep stabilizing muscles around the spine active. Many people are surprised by how much this move clears up the medium. Over time, such exercises build the type of core stability that supports posture, balance, and daily movement.
Muscles trained: Transverse abdominals, glutes, shoulders and core stabilizers.
How to do it:
- Sit tall on a bench near the anchor point of the resistance bands.
- Hold the band with both hands at chest height.
- Brace your core and extend your arms straight out in front of you.
- Keep your body still as the band is pulled to the side.
- Hold the position before bringing your arms back to your chest.
Recommended Sets and Reps: Perform 3 sets of 20 to 30 second holds per side. Rest 30 seconds between each set.
Best options: Hold Palloff Standing, Kneel Hold Palloff, Press Palloff.
Form tip: Keep your shoulders level and don’t allow the band to twist your torso.
Top daily tips for building strength after 60
Strong core muscles support posture, balance and daily movement. Building that strength doesn’t require complex exercises or uncomfortable positions on the floor. Simple, consistent routines often produce significant results.
- Study the core regularly: Short daily sessions often produce strength faster than occasional long bouts of exercise.
- Focus on controlled movement: Smooth, deliberate repetitions help activate the deeper core muscles.
- Strengthen the hips and abdomen together: These muscle groups work as a group to stabilize the body.
- Maintain a straight posture during exercises: Sitting tall promotes better core engagement.
- Stay tuned: Regular practice helps make the core stronger and more supportive over time.
Stick with these bench exercises, and you’ll build a stronger, more stable core that supports the rest of your range of motion.
Quotes
- Rodriguez-Perea, Angela, et al. “Core learning and performance: a systematic review with meta-analysis.“Sport Biology Vol. 40.4 (2023): 975-992. doi:10.5114/biolsport.2023.123319
- Zhong, Yuanji and others. “Effects of core training on balance performance in adults: a systematic review and meta-analysis.” Frontiers in Public Health Volume 13 1661460. 9 October 2025, doi: 10.3389/fpubh.2025.1661460
