seated core exercises for seniors
seated core exercises for seniors


Core exercises are important, though it is not enjoyable to some people, it can also be cumbersome to others. Whatever age you are, whether younger than 60 or older than 60, you need to always twist your torso and engage that core to age without any health-threatening condition.

As a senior, your chances of doing the things you did when you were very much younger and agile dramatically changes as your body changes.

Do you find it hard to even get up, pick things, carry out daily activities or do you always need support? Your core muscles are weak.

A strong core is great for good posture, balance, stability, and movement. As you get older, your ability to move or stand properly with balance deteriorates. The tendency of standing without falling or bending is low. Seated core exercises for older people reduces the risk of lower back pain, degenerative disc disease, and other sicknesses that affect the spine, pelvis, hips as well as joints.

There are widespread benefits of strengthening the core as you age. A stronger core signifies a stronger body generally. Implementing seated core exercises for seniors can be quite a task, a hard and overwhelming one at that but all you need is patience and a chair definitely.

You can strengthen your core while sitting but must put a few things into consideration:

  • Maintain a good posture to avoid injuries such as spine injuries. Sit tall, straight up without bending or sliding with your feet flat on the floor.
  • Breathe the right way. Exhale before performing the exercise and inhale after performing the exercise. This is very important as you engage your core.
  • Always tense your core muscles while you do seated core exercises

Seated core exercises or chair core exercises are easier and work towards strengthening the abdominal muscles, hips, lower back as well as obliques. It requires only a chair and most aging adults appreciate and prefer this particular exercise more to any other one. They can even coach and guide themselves in the comfort of their homes.

If you are a caretaker, make sure to consult the adult’s doctor first before implementing such exercises. You need a doctor’s permission to know which exercise is appropriate.

Seated leg raises:

  • Get a stable and comfortable chair. Sit tall on it with your feet flat on the floor, exhale and tighten your core.
  • Gently move and sit at the edge of the chair, make sure you are comfortable. You don’t want to fall off the chair
  • Lean on the chair with your back and spine straight, chest out and your core tightened.
  • Keep both hands beside your glutes and grip the seat for support to aid you to raise your legs without falling over.
  • With your legs straighten towards the front, lift your right leg up till you can’t anymore or until your hip level. Your left leg should still be in its starting position as you do this
  • Slowly lower your right leg to its starting position and repeat with your left leg.
  • Do a total of 20 reps, rest for 30 seconds and perform 3 sets

Seated Russian Twists:

this exercise strengthens your abdominal muscles and obliques. It works to help maintain coordination as well as good posture.

  • Balance on a chair and sit up tall without leaning on the chair about hip-distance apart.
  • Maintain a 90-degree angle with your knee and end on your toes.
  • Straighten your hands in front of you and make a fist with both of them.
  • Tense your core and move or twist your fisted hands from one side of your legs to the middle and move to the other side. As you move your hands, move your head and eyes in the same direction.
  • Do a total of 20 reps, rest for 30 seconds and perform 3 sets.

Modified planks:

The plank exercise is a very popular core exercise. And seniors can do it very easily with a chair. It trains the core, shoulders, back, legs, and arms increase tension and enhances stability.

  • In a standing position, face the chair with your body
  • Keep both hands on the sides of the seat with your arms at elbow level. Stretch your feet backward until you are in a comfortable diagonal position. Simply maintain a plank position while on the chair. Do not arch your back or raise your butt.
  • To get this right, push the chair to a flat wall still maintaining the plank position
  • Tense your core after you have gotten the proper position and hold for 30 seconds or as long as you can.
  • Repeat 2 or 3 times

Chair Squats or Sit-to-Stands:

This is more like the original version of squats but it is basically done on a chair. The adult has to sit on the chair and stand on his feet. Continuous repetition of this exercise improves better functionality of the leg, its strength and overall balance of the body. It also enables older adults to get in and out of chairs, the bed, and the toilet as well swiftly and with ease without strain and pain.

  • Sit tall on a chair with your feet flat on the floor about hip-distance apart
  • Ensure your back is not fully leaned on the chair but is arched
  • Hold your chair for support with your arms or you can put your hands behind your head
  • Slowly lift your body off the chair like you are about to stand up. Do this by engaging your entire leg muscles. Do not move your feet throughout this exercise, rather keep them stable
  • Lower yourself back into your original position like you are about to sit. Repeat again
  • Do a total of 20 reps, rest for 30 seconds and perform three sets

Seated Calf Raises:

  • Sit tall on a chair with your feet flat on the floor about hip-distance apart. Tighten your core and maintain a straight eye level
  • Lift the heel of your right leg off the floor as high as you can and end on your toes. As the name implies, your need to engage your calves.
  • Lower the heel of your right leg and repeat with your left leg
  • Do a total of 20 reps, rest for 30 seconds and perform 3 sets.

Seated Jumping Jacks:

jumping jacks are great for core strengthening. Seniors can perform this simple version of the jumping jacks for a stronger core.

  • Sit tall on a chair with a straight back, your feet flat on the floor and your core tightened.
  • Open your legs and end on your toes
  • With your hands already placed at your sides, raise your arms over your head. Maintain a jumping like position while sitting
  • After opening your legs and raising you’re your arms, return to the original position and repeat
  • Do a total of 20 reps, rest for 30 seconds and perform 3 sets.

Irrespective of your age, core strengthening is a very vital aspect of your personal fitness routine. As a senior, it is also super important for you to engage your core on a daily to improve good posture and reduce the risk of age related injury.

Performing seated core workouts improve your torso and your core muscles make daily activities easy to carry out. Perform these exercises properly to achieve correct and fast results. Yourself and generation would thank you for choosing to entertain and engage your muscles.