Strong to the Core Challenge: 8-Minute Core Strength Workout

By the Editors of SilverSneakers |

A short-and-sweet routine to fire up your entire midsection. 


There are so many perks to having a strong core. For one, when your abdominal, back, and glute muscles are strong and work together as one, you’ll have better stability. That means you’ll be able to bend, twist, walk, and play with greater ease.   

Another big benefit: Strong abdominal muscles act as a girdle around your waistline. This not only helps prevent back pain but helps you stand a little taller. A strong core even translates to a trimmed down waistline. Talk about a nice perk for your efforts!  

There’s no question that working on core strength is a must. Here, SilverSneakers Master Trainer Andi takes you through a simple, effective workout that can be done seated or standing.   

“You’ll see great results in no time,” says Andi. Want to know more about your core? We answer many of your top core questions here. 

How to Use the 8-Minute Core Strength Workout 

You’ll just need yourself and a stable chair for this workout. There’s also the option of using a light dumbbell. “You can choose to use one weight for the exercises or your body’s own resistance, whatever’s right for you,” says Andi.  

Press play on the video above and follow along as Andi demonstrates this core workout from a seated position. You can also do this same routine standing.   

“It doesn’t make it harder. It’s just different,” she says. So try it seated first and then experiment with how the standing movements feel. “You can alternate between the options to find what’s just right for you to build core strength,” suggests Andi. 

No matter how you’re doing these exercises, posture is key. Keep your chest lifted, your shoulders back and down, and your core engaged. That means drawing your navel toward your spine, as if you’re bracing for a punch. 

And when it comes to your range of motion, remember: “Bigger is not necessarily better,” says Andi. Small and controlled movements will give you much bigger results than just going through the motions.   

Subscribe to our newsletter
It's quick and easy. You could be one of the 13 million people who are eligible.
Already a member? Click to discover our 15,000+ participating locations.

Follow Us

Make this workout your own: Go through the exercises once if you’re short on time. Or do two to three rounds when you want to challenge yourself. You can also tack it on to the end of a walk or strength-training session. It’s that versatile!  

As always, safety is key. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.  

Up Your Core Game: Two SilverSneakers Classes to Try 

Once you’ve tried Andi’s express workout, consider signing up for a SilverSneakers Classic strength and endurance class at your participating SilverSneakers fitness location (review the gym’s schedule for exact times). Or check out one of our newer SilverSneakers LIVE classes—the 15-minute Core Training Express workout. See the latest schedule and RSVP for classes here. Each one will help you build power and gain confidence.  

Check Your SilverSneakers Eligibility Instantly 

SilverSneakers members can go to thousands of gyms and fitness locations across the nation, plus take SilverSneakers LIVE online classes that are designed for seniors of all levels. If you have a Medicare plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.  

Not eligible for SilverSneakers? You can still get 200+ free SilverSneakers On-Demand videos and stay in touch with us by creating your online account.