I work with a lot of people who are 65 and older, and some of them find it hard or uncomfortable to get down on a yoga mat for traditional floor-based core exercises. We don’t avoid core work completely, though. Even if you have to change the way you move, you still need to train your abs.
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It’s important to have a strong core at all stages of life, but it’s even more important for seniors. Core muscles like the transverse abdominis and internal obliques help with breathing, posture, and balance. These are all things that older adults who want to stay active and independent often care about.
These four seated exercises are part of my core-strengthening routine for people who have trouble moving around. You can add these movements to your abdominal workouts to make them more interesting and challenging, even if you’re used to working out on the floor.
How to Do These Core Exercises While Sitting
You only need a strong chair for this workout.
It’s a good idea to talk to your doctor before starting a new exercise program. If you’re new to working out, I also suggest hiring a certified personal trainer. They can help you improve your form and suggest changes or other options when necessary.
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Do each exercise for 10 to 15 reps in 1 to 3 sets. If you’re new to working out, start with fewer sets and reps and work your way up as you get stronger and more confident.
1. Twist your torso while sitting
- Put your feet flat on the floor and sit on the edge of a chair.
- Keep your spine straight and your core tight.
- Put your hands on your shoulders and cross your arms.
- Stay tall and turn your torso to the right.
- Go back to the middle, then turn to the left.
- Do 10 to 15 reps on each side, switching sides.
2. Lifts of the knees while sitting
- Sit up straight on the edge of a chair with your feet flat on the ground.
- Use your core muscles and keep your back straight.
- Slowly lift your right foot while keeping your knee bent.
- With control, bring it back down to the floor.
- Do the same thing on the left side.
- Do 10 to 15 reps on each side, switching back and forth.
3. Side Bends While Sitting
- Put your feet flat on the floor and sit on the edge of a chair.
- Keep your spine straight and engage your core.
- Put both of your hands behind your head.
- Bring your left elbow down toward the floor while tightening the left side of your body.
- Go back to the middle and do it again on the right side.
- Do 10 to 15 reps on each side, switching sides.
4. Bicycles while sitting
- Sit up straight on the edge of a chair with your core tight.
- Put your hands behind your head.
- Raise your right foot and turn your body so that your left elbow moves toward your right knee.
- Go back to where you started.
- Do the same thing on the other side.
- Do 10 to 15 reps on each side.
If you find it hard to touch your elbow to your knee, try working within a smaller, more comfortable range of motion.
Advantages of Core Exercises While Sitting
This seated workout works the rectus abdominis, internal and external obliques, and transverse abdominis, which are all important core muscles. These muscles work together to keep the body stable, support the internal organs, help with important bodily functions, and keep the right posture.
Many traditional core exercises require lying on the floor, which may not be suitable for individuals with mobility concerns or certain injuries. Because you do these movements while sitting down, they are safe for people of all fitness levels and can be safely changed or improved with the help of a qualified personal trainer or physical therapist.
