Many clients aged 65 and older face challenges when it comes to traditional floor-based core exercises, especially when getting down onto a yoga mat is uncomfortable. However, this doesn’t mean we skip core training altogether. Strengthening the abdominal muscles is essential, even if we need to adapt the movements for comfort.
Building a strong core is crucial at every stage of life, but it becomes particularly important for seniors. Core muscles, such as the transverse abdominis and internal obliques, are vital for maintaining breathing, posture, and balance—key areas for older adults aiming to stay active and independent.
Seated Core Exercises to Enhance Stability and Strength
When working with clients who have mobility limitations, I often incorporate these four seated core exercises into their routines. These exercises provide an excellent way to challenge the abdominal muscles and add variety to your workout, even for those who prefer floor exercises.
Remember, before starting any exercise program, it’s always advisable to consult with your healthcare provider. Additionally, working with a certified personal trainer can help ensure proper form and provide modifications tailored to your needs.
Perform each exercise for 1–3 sets of 10–15 repetitions. If you’re new to exercising, start with fewer reps and sets, gradually increasing as your strength improves.
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1. Seated Torso Twist
- Sit at the edge of a sturdy chair, keeping your feet flat on the floor.
- Maintain a neutral spine and engage your core muscles.
- Cross your arms, placing your hands on your shoulders.
- Slowly rotate your torso to the right while maintaining a tall posture.
- Return to the center and twist to the left side.
- Alternate sides for 10–15 reps per side.
2. Seated Knee Lifts
- Sit upright at the edge of a chair, keeping your feet grounded.
- Engage your core and maintain a straight spine.
- Slowly lift your right foot, bending the knee.
- Lower it back to the floor with control.
- Repeat with the left side.
- Continue alternating for 10–15 reps per side.
3. Seated Side Bends
- Sit on the edge of a chair, with your feet flat on the floor.
- Engage your core and keep a neutral spine.
- Place both hands behind your head.
- Bend your torso to the left, bringing your left elbow toward the floor.
- Return to the center and repeat on the right side.
- Alternate sides for 10–15 reps per side.
4. Seated Bicycles
- Sit tall at the edge of a chair, engaging your core muscles.
- Place both hands behind your head.
- Lift your right foot and rotate your torso, bringing your left elbow toward your right knee.
- Return to the starting position and repeat on the opposite side.
- Alternate sides for 10–15 reps per side.
If reaching your elbow to your knee is too challenging, focus on a smaller range of motion that feels comfortable.
Benefits of Seated Core Exercises
This seated core workout targets crucial muscles, including the rectus abdominis, internal and external obliques, and the transverse abdominis. These muscles play a critical role in stabilizing the body, supporting internal organs, assisting vital functions, and maintaining good posture.
Many traditional core exercises require lying on the floor, which can be difficult for individuals with mobility concerns or injuries. By performing these exercises while seated, they become more accessible to a wider range of fitness levels. With proper guidance from a certified personal trainer or physical therapist, these exercises can be safely adapted and progressively enhanced.
