As a personal trainer working with clients aged 65 and older, I often encounter individuals who find it challenging or uncomfortable to perform traditional floor-based core exercises. However, this doesn’t mean we should skip core work entirely. Strengthening the core is essential, and exercises can always be modified to suit individual needs.
Why Core Strength Matters for Seniors
Building and maintaining a strong core is vital at every stage of life, but it becomes especially crucial for seniors. Core muscles, such as the transverse abdominis and internal obliques, play a significant role in supporting breathing, posture, and balance—key areas of focus for older adults who want to remain active and independent.
Core Exercises That Can Be Done Seated
When working with clients who have mobility limitations, I rely on a set of four seated core exercises as part of their routine. Even for those who are comfortable exercising on the floor, adding these seated movements can offer variety and introduce new challenges to abdominal workouts.
How to Perform Seated Core Exercises
These exercises require only a sturdy chair and no additional equipment. Before starting any new exercise program, it’s important to consult with your healthcare provider. For beginners, working with a certified personal trainer is recommended to ensure proper form and suggest modifications if necessary.
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Each exercise should be performed for 1–3 sets of 10–15 repetitions. If you’re new to exercise, start with fewer reps and sets, gradually increasing as your strength and confidence grow.
Seated Core Exercises to Try
- 1. Seated Torso Twist: Sit on the edge of a chair with feet flat on the floor. Keep your spine neutral and engage your core. Cross your arms over your chest, then rotate your torso to the right, staying tall. Return to the center and twist to the left. Alternate sides for 10–15 reps per side.
- 2. Seated Knee Lifts: Sit upright with your feet grounded. Engage your core and keep your spine tall. Slowly lift your right foot, keeping the knee bent, and lower it back down with control. Repeat on the left side, alternating for 10–15 reps per side.
- 3. Seated Side Bends: Sit on the edge of a chair with feet flat on the floor. Maintain a neutral spine and engage your core. Place both hands behind your head. Lower your left elbow toward the floor, contracting the left side of your torso. Return to the center, then repeat on the right side. Alternate sides for 10–15 reps per side.
- 4. Seated Bicycles: Sit tall with your core engaged and hands behind your head. Lift your right foot and rotate your torso so that your left elbow moves toward your right knee. Return to the starting position and repeat on the opposite side. Alternate sides for 10–15 reps per side. If the movement feels too challenging, work within a smaller, more comfortable range of motion.
Benefits of Seated Core Exercises
This seated workout targets the rectus abdominis, internal and external obliques, and the transverse abdominis—core muscles responsible for stabilizing the body, supporting internal organs, assisting with bodily functions, and maintaining proper posture. These exercises are particularly helpful for individuals with mobility concerns or those recovering from injury, as they can be performed while seated, making them accessible to a variety of fitness levels. With the guidance of a personal trainer or physical therapist, these exercises can be safely adjusted and progressed to suit each individual’s needs.
