Yahoo is using AI to generate takeaways from this article. This means the info may not always match what's in the article. Reporting mistakes helps us improve the experience.Generate Key TakeawaysAs we age, maintaining physical fitness becomes increasingly important for overall well-being. While many fitness routines focus on cardio or general strength training, the core muscles often get overlooked. Your core, which includes your abdominal and back muscles, is vital for everyday movements, balance, and stability.
Many people associate core workouts with intense crunches or planks, but that's not always the case. There are many effective and gentle core exercises perfectly suited for seniors that can be done right at home. These exercises can significantly improve your balance, reduce lower back pain, enhance posture, and build overall strength.
Ready to get started? This expert-designed workout can be completed in less than 10 minutes!
AdvertisementAdvertisement#«R24ekkr8lb2m7nfddbH1» iframe AdvertisementAdvertisement#«R44ekkr8lb2m7nfddbH1» iframeHere are eight fantastic core exercises designed to help seniors build strength and improve stability.
Workout Instructions
Perform each exercise for 5-10 repetitions per side. Aim to complete these exercises daily to maintain strong and healthy core muscles.
1. Seated Forward Roll-Ups
This controlled movement engages your core muscles effectively and is perfect for any age.
Seated Forward Roll-UpsHow to Perform:
Sit in a chair with your legs extended, heels on the floor, and feet flexed towards your face. Extend your arms in front of you. Maintain an upright posture.
Curl your chin to your chest. Exhale as you slowly roll your torso up and over, keeping your legs straight and abs engaged. Reach down towards your toes.
Once you've reached your maximum, inhale as you slowly roll back up to the starting position, one vertebra at a time.
Repeat slowly, focusing on using your abdominal muscles rather than momentum.
AdvertisementAdvertisement#«R2dekkr8lb2m7nfddbH1» iframe AdvertisementAdvertisement#«R4dekkr8lb2m7nfddbH1» iframeMuscles Targeted: Rectus Abdominis, Transverse Abdominis
2. Seated Side Bends
This exercise gently stretches your oblique muscles while promoting stability and alignment.
Seated Side BendsHow to Perform:
Sit with knees bent and feet flat on the ground. Bend your right arm, placing your right hand on the right side of your head. Let your left arm hang at your side. Keep an upright posture.
Inhale. As you exhale, gently bend at the waist, lowering your left arm toward the floor. Keep your chest open and pull your right elbow back to feel a stretch in your right side.
Inhale to return to the starting position. Repeat on the other side.
Muscles Targeted: Internal and External Oblique Abdominal Muscles
3. Seated Leg Lifts
Engage your core and target your lower abdominal muscles and hip flexors with this effective seated exercise.
Seated Leg LiftsHow to Perform:
Sit in a chair. Your left knee should be bent with your left foot flat on the ground, and your right leg extended. Maintain an upright posture.
Engage your core to slowly raise your right leg as high as you can without letting your back collapse. Hold briefly before returning your foot to the floor.
Repeat on the other side.
AdvertisementAdvertisement#«R2qekkr8lb2m7nfddbH1» iframe AdvertisementAdvertisement#«R4qekkr8lb2m7nfddbH1» iframeMuscles Targeted: Rectus Abdominis, Transverse Abdominis, Internal and External Obliques
4. Seated Leg Taps
These seated leg taps strengthen your lower abdominal muscles and hip flexors while promoting core stability.
Seated Leg TapsHow to Perform:
Sit in a chair with knees bent and feet flat on the ground. Maintain an upright posture.
Hold onto the bottom of your seat for support. Engage your abdominals and extend both legs out in front of you, tapping the floor with both feet.
Reset by pulling your legs back under your chair, allowing your feet to rest on the floor. Repeat when ready.
Muscles Targeted: Rectus Abdominis, Transverse Abdominis
5. Seated Half Roll-Backs
This exercise emphasizes spinal articulation and abdominal control, effectively strengthening your core.
Seated Half Roll-BacksHow to Perform:
Sit in a chair with knees bent and feet flat on the ground. Lift your arms in front of your chest to form a circle. Maintain an upright posture.
Keeping your feet on the floor and arms joined, begin to round your back, "scooping" your abdominals.
Once you can't go any further, engage your abs as you slowly roll back up to the starting position.
AdvertisementAdvertisement#«R37ekkr8lb2m7nfddbH1» iframe AdvertisementAdvertisement#«R57ekkr8lb2m7nfddbH1» iframeMuscles Targeted: Rectus Abdominis, Transverse Abdominis
6. Forearm Planks
The classic forearm plank is an excellent way to build core strength and stability.
Forearm PlanksHow to Perform:
Lie face-down on the floor with your forearms on the ground, elbows directly under your shoulders, and hands flat, elbow-width apart.
Engage your core. Press through your forearms to lift your body off the floor, supported by your forearms and toes.
Keep your body in a straight line from head to feet. Pull your navel towards your spine and squeeze your glutes to prevent your hips from dropping.
Hold for 30 seconds, or up to 1 minute if you're more advanced.
Modifications: If you struggle to keep your hips aligned with your shoulders or feel lower back pressure, drop to your knees.
AdvertisementAdvertisement#«R3fekkr8lb2m7nfddbH1» iframe AdvertisementAdvertisement#«R5fekkr8lb2m7nfddbH1» iframeMuscles Targeted: Rectus Abdominis, Transverse Abdominis
7. Superman
This exercise engages your core and back muscles, promoting better spinal extension and muscle strength.
SupermanHow to Perform:
Lie on your stomach with your legs extended and arms overhead. Draw your abdominals up and away from the ground, and pull your shoulders down away from your ears.
Engage your abs, back muscles, and glutes to lift your arms and legs simultaneously off the ground. Keep your gaze on the floor.
Release back to the starting position with control.
Muscles Targeted: Obliques, Lower Back, Erector Spinae, Glutes
8. Glute Bridges
Glute bridges are a great strength exercise that effectively targets and strengthens your posterior chain.
Glute BridgesHow to Perform:
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Engage your abs and squeeze your glutes to lift your hips into a bridge position.
Hold briefly, then return your glutes to the floor with control.
AdvertisementAdvertisement#«R3sekkr8lb2m7nfddbH1» iframe AdvertisementAdvertisement#«R5sekkr8lb2m7nfddbH1» iframeMuscles Targeted: Glutes, Hamstrings, Lower Back, Rectus Abdominis, Transverse Abdominis
Adding these core exercises for seniors to your daily routine can significantly contribute to your overall strength, balance, and quality of life as you age. Give them a try and feel the difference!
Yahoo CreatorChris FreytagCreator of Get Healthy UChris Freytag has been teaching, training, writing books & speaking on the subject of health & fitness for the last 35 years. Chris is a certified GFI, PT & Health Coach focused on midlife women.Follow
Get Healthy U
