10 Core Exercises for Seniors That You Can Easily Do Right at Home

What are the benefits of core exercises for seniors?

1. They can help reduce back pain

Lower back pain is a common issue throughout life. Doing core exercises can improve your muscle strength in ways that help manage, or even reduce, back pain.

2. They can improve your balance and stability

Your core consists of your lower back, pelvis, stomach, and hips. When you work your core, you train these muscles to work together and improve your balance. This can help you with a range of movements and reduce your risk of falling.

3. They can promote better posture

Weak core muscles can lead to slouching as you move or sit. A strong core can help you stand tall and achieve a healthier posture.

4. They can prevent injuries

As you grow older, it might take you longer to recover from an injury as your body's healing mechanisms slow down. Regular core exercises can help prevent injuries in the first place.

5. They can make doing daily tasks easier

You engage your abdominal muscles in all kinds of everyday tasks. From getting up in the morning to tying your shoes, these movements all use your core. If you work your core consistently, these movements may become easier to perform over time.

How long does it take to strengthen your core?

It can take anywhere from four to eight weeks to strengthen your core. However, the length of time depends on how often you train.

10 core exercises for older adults

Below, you'll find a list of core strengthening exercises you can do either sitting or standing. Choose a handful and repeat each one a few times to create a 10-minute workout that can quickly build your core strength.

1. Leg lifts

Leg lifts are a great workout you can do either sitting or lying down. This exercise engages your core and oblique muscles simultaneously, giving you a great full abdominal workout. Here's how to do a leg lift.

• If you're lying down, lay flat on the ground with your arms at your sides. If you prefer to do this exercise sitting down, sit in a chair with your knees bent and feet on the ground.

• Lift only one of your legs off the ground while engaging your core and keeping your back straight. If you're seated, lift your leg as high as you can, whereas if you're lying, you only need to lift your leg a few inches.

• Hold this position for three seconds, and then return to your starting position.

• Repeat this movement with the opposite leg to complete one full repetition. Continue to alternate legs until you reach 10 repetitions.

2. Planks

Planks can work your core, arms, and shoulders all in one. The key is to stay as flat as possible to ensure you're working the right muscle groups. Follow the below steps to properly do a plank.

• Start in a tabletop position on your hands and knees.

• Move your upper body forward so that your forearms are touching the ground. Ensure that your shoulders are directly above your elbows.

• Lift off your knees, balancing your lower body weight on your toes.

• Tighten your abdominal muscles and try to keep your back as straight as you can.

• Hold this position for 30 seconds, then relax. For optimal results, repeat this exercise two or three times.

3. Seated side bends

Seated side bends are an easy yet effective exercise you can complete anywhere if you have a chair nearby. Follow these steps to do a seated side bend.

• Sit in a chair with your knees bent and feet flat on the ground.

• Touch your palm to the back of your head while extending your elbow, keeping it in line with your ear.

• Make sure that you maintain good posture and that your body is sitting upright.

• Slowly bend your body to the left, moving your left elbow closer to the floor.

• Return to a normal sitting position and repeat on your right side. Alternate between your right and left sides 10 times.

• For a full workout, repeat this exercise three times.

4. Bridges

Bridges are a great exercise that requires flexibility and works your core and leg muscles. To do this exercise:

• Lay on your back with your knees bent and feet flat on the floor.

• Lift your hips and buttocks off the ground while engaging your core.

• Make a line from your chest through your knees.

• Keep your back straight and hold this position for a few seconds.

• Return back to your starting position and repeat this exercise 10 times.

5. Woodchoppers

Get your body moving with this standing exercise. Here's how to do it.

• Stand tall with your hands clasped in front of you, or hold a light weight for additional pressure. Keep your feet hip-width apart for the best results.

• Keeping your hands together and arms straight, swing them down towards your right hip.

• Then, move your arms toward your left ear while keeping your body in line with your movement.

• Repeat this movement by moving your arms from your left hip to your right ear.

• Repeat this 10 times.

6. Superman

Grab a mat or get yourself comfy on the carpet for the superman exercise. To do the superman pose:

• Start by laying flat on your stomach with both your arms extended in front of your shoulders.

• Raise your head, arms, and legs at the same time while only leaving your stomach and hips on the ground. If this seems challenging, start by lifting your head, right arm and left leg for better balance.

• Hold this position for a few seconds, then bring your arms and legs back onto the ground.

• Repeat this exercise 10 times.

7. Crunch

Instead of lying on the floor, you can do this type of crunch while standing up. Here's how.

• Stand tall with your arms hanging at your sides.

• Make gentle fists and bend your elbows so your fists are in line with your shoulders.

• Engage your core and curl your torso forward. Hold for a few seconds and return to a normal standing position.

• Repeat this movement 10 times.

8. Standing alternate hip flexion

This exercise focuses on balance while improving your core strength.

• Start by standing with your feet hip-width apart.

• Lift one knee up until it's about hip height.

• Lower your leg to your starting position and repeat with the opposite leg.

• Continue to alternate sides until you reach 10 to 20 repetitions.

9. Seated dead bug

Target your upper and lower abs with this seated workout.

• Sit in a chair with your spine forming a straight line.

• Extend your right leg and your left arm simultaneously while engaging your core.

• Hold this position for a second, then return to your original position.

• Repeat with the opposite arm and leg until you reach 10 reps.

10. Seated forward roll-ups

Seated forward roll-ups are similar to sit-ups in that they work your upper and lower abs. Here's how to do them.

• Sit in a chair with your legs extended and heels touching the floor.

• Slowly bend your body so your chin moves closer to your chest and your torso toward your toes.

• Once you feel that you can't bend further, slowly return to the starting position.

• Repeat this exercise 10 times.

It's more than exercise - it's your diet too

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