No sit-ups needed: A trainer says these 5 moves build deep and functional core strength for anyone over 50

Staying fit in your 50s, 60s and beyond is all about feeling strong and capable, even as muscle loss naturally creeps in. The good news is that with the right approach, you can keep that strength for the long haul.

Trainer Eric North knows this better than anyone. At 61, he trains with a level of energy most people would love to tap into, and he has built a following as the Happiness Warrior by sharing exactly how he does it.

When we spoke, Eric stressed how important it is to look after your core as you get older. He said it plays a key role in balance, posture and everyday mobility, and that strengthening it can go a long way in countering age-related muscle loss and keeping you active and independent.

With that in mind, here are the core-building exercises Eric relies on. They don't involve getting on the floor or sit-upping yourself into oblivion, but you will need a pair of dumbbells.

If you're training at home and short on space, it is worth checking out our guide to the best adjustable dumbbells so you can switch between weights without cluttering your living room.

1. Wood Chop

2. Standing Twist

3. Standing Dumbbell Deadlift

4. Dumbbell or Bodyweight Squat

5. Lunge with Twist

What are the benefits of training your core?

Before we wrapped up, Eric made one thing clear. “A strong core is your central point of stability,” he told me, and it pays off in ways you notice every day. It helps you stay balanced and cuts the risk of falls as you get older. It also supports posture, easing back pain and helping you feel more confident in how you move.

He added that core strength “makes daily activities safer and easier,” whether you’re bending, lifting, or simply getting out for a walk. And when the core is weak, “injury risk goes up,” because the spine, hips and abdomen don’t have the support they need.

In short, a strong core gives you freedom, the freedom to move well, stay active and keep doing the things you love.

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More from Tom's Guide

• Try this easy 5-move standing core workout if you want strength without getting on the floor
• This workout skips sit-ups and crunches: Here's a trainer's 4-move routine for building a stronger core over 50
• Forget running — try this 15-minute walking workout that’s low-impact but surprisingly powerful for your metabolism