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12 Best Core Exercises for Seniors to Improve Stability

By Soumya NairLast Updated: Sep 10, 2024
core exercises

Fitness is ageless. One does not need to be young to be fit, rather, a fit being will always be young. 

However, as you age, there are signs that your body is becoming weaker. Poor muscle strength and a loss in bone density affect coordination and body posture as well. 

In this case, core exercises for seniors can help with many of their age-related health issues. Not only do these exercises help with overall strength but they also help reduce lower back pain. It’s more than crunches and sit-ups!

What is Core Strengthening? 

core muscle in the human body

When we talk about core exercises for seniors, we’re not referring to an exclusive club of fitness enthusiasts or secret exercises. It’s more like getting to know the superpower that lies at the center of your body – your core.

In any context, the core is the central command point and holds immense strength. Similarly, in the human body, the core connects the upper and lower body and has deeper muscles involved, covering the abdomen, back, and pelvis. 

Below are the muscles involved in core strengthening exercises: 

Rectus Abdominis (The front wall)

The actual six-pack muscle of your body, the rectus abdominis, is a long, flat muscle that extends vertically along the wall of the abdomen, situated between the ribs and pelvis. 

Rectus Abdominis supports the abdominal organs like the stomach, liver, kidney, and gall bladder while maintaining proper body posture. 

Abdominal Obliques

External Abdominal Obliques are the lateral muscles found on each side of your core and a pair of internal oblique muscles located below the external obliques. These muscles play a vital role in moving your torso and bending your trunk on the sides. These muscles can be trained by performing floor abdominal exercises for seniors or even for a younger person. 

Transverse Abdominis

This one is your body’s natural girdle, located deep in your belly. It is not visible due to its location and is naturally wrapped around your abdomen to provide essential support to your spine and internal organs. 

The transverse abdominis helps stabilize the core, keeps the abdominal region strong, and protects the lower back. Engaging the transverse muscles by doing seated abdominal exercises for seniors is key to overall stability. 

To live a healthy life, it is necessary to involve all your core muscles equally in the core exercises for seniors! Keep reading for the benefits.

Why to Perform Core Exercises for Seniors

As we age, certain aspects of life become a necessity rather than just a few choices; stability, family, and health are some of them. 

To enjoy a healthy and happy life, performing core exercises for seniors is necessary. With the considerable number of studies supporting the statement, here is a list of benefits of ab exercises for seniors.

Helps with Lower Back Issues

As per a study in 2017, there has been a strong correlation between the lower back muscles and the aging factor. The study confirmed that women suffer more from weaker lower back muscles in comparison to men. The study also suggests a potential link between menopause and poor core muscles. 

Floor exercises for seniors, especially women, can help with core strengthening, and improve body balance and overall physique. 

Supports Body Posture

That’s true; core exercises for seniors aren’t just about achieving six-pack abs! When all the core muscles are involved during the exercise, particularly the ones attached to the spine, it helps with upright body posture. 

Provides Balance and Stability

As we age, the risk of falling increases, and maintaining a strong core is necessary to avoid accidents. 

Abdominal exercises for seniors focus on the muscles around the abdomen, back, and pelvis, providing a solid foundation for your body.  Also, a powerful core will help you develop flexibility, lumbar stabilization, and motor control training. This also allows you to do everyday tasks with ease while maintaining proper balance and coordination without much calculation. 

Seated Cores Exercises for Seniors

Core strengthening is as important as any other form of workout. With multiple variations for beginners, it is necessary to look out for the correct form and not overdo it. Being slow and steady is the key to consistency. 

Seated ab exercises for seniors are low-impact workouts and can be a perfect way to begin if you are a newbie. This prevents any lower back injuries while involving your core muscles. 

Seated Dead Bug Core Workout

Seated dead bug 

This is an effective core workout that targets the abdominal muscles and provides excellent support for your lower back. This can be a great variation if you are a beginner too. 

Steps to perform seated dead bug:

  1. Sit on a chair with back support and form a straight posture. 
  2. Hold both hands in front of you, aligned parallel to the floor.
  3. Tighten your core while keeping your head up. 
  4. Now lift one hand upwards along with the opposite leg in a parallel position to the ground. You have to lift both a hand and a leg together. 
  5. Hold the position for a second. 
  6. Return to the starting position and repeat with the other arm and a leg. 

Do it for 3 repetitions. Each set can have 5-10 counts to begin with. 

Seated Sit Ups

Seated sit-ups

This is a modification to traditional sit-ups, providing an effective means to target your abdominal muscles. Seated sit-ups can be a great addition to a workout routine for the elderly with lower back issues. 

Steps to perform seated sit-ups:

  1. For this workout, start by grabbing a chair with back support. 
  2. Sit on the edge of your chair with your feet touching the ground. 
  3. Extend your arms parallel to the ground, away from your body. 
  4. From here on, lean back your torso towards the chair while also involving your abdominal muscles. 
  5. Now, return to your starting position while keeping your abs squeezed. 

Perform this variation 3 times. Each rep can have 15-20 counts. 

Seated Bicycle Crunches

This seated core exercise for seniors will target your obliques and is a modification to floor bicycle crunches. If you have never performed any variation of crunches before, this is a starter for your abs workout. 

Seated bicycle crunches

Steps to perform seated bicycle crunches:

  1. Start by sitting at the edge of your chair with your feet flat on the floor.
  2. Put both your hands behind your head, as shown in the image. 
  3. Tighten and twist your core by bringing your left knee towards your right elbow and vice versa. 
  4. Make sure the knee and elbow meet at least at the center of your core, if not, do not worry, just try. 
  5. Do not move your neck to push your body forward. 

Perform this variation 3 times. Each repetition can have 5-10 counts. 

Seated Oblique Twists

Seated Oblique Twists

Seated oblique twists are an excellent exercise to target the side muscles of the abdomen, the obliques. This seated variation adds a dynamic rotational element, enhancing core strength and flexibility while providing stability. It is ideal for seniors, as it will not put a lot of pressure on the waistline yet be an effective workout. 

Steps to perform seated oblique twists:

  1. Sit on a chair with your back straight and your feet flat on the floor. 
  2. Activate your core muscles by tucking your belly inside towards your spine. 
  3. Take both your hands and let the fingertips of your hands touch each other. 
  4. Rotate your torso to one side without completely moving your body. 
  5. Repeat the twisting motion, now with the opposite side. 
  6. You must feel the stretch and contraction into your obliques during each twist. 

Perform 12-15 controlled twists on each side, and adjust the intensity based on your fitness level. 

You may gradually increase the intensity by holding some weights to modify the exercise. 

Floor Abdominal Exercises for Seniors

These floor exercises for seniors must be performed on a yoga mat. Almost all types of floor core workouts can be modified according to your ability and strength. 

Posture Pelvic Lift

Posture Pelvic lift core exercise

The posture pelvic lift is a calming core exercise that provides a gentle stretch to the lumbar spine. It involves the abdominal muscles and the lower back to perform the exercise.

Steps to perform posture pelvic lift:

  1. Grab a yoga mat and lie down with your knees bent and your feet flat on the floor.
  2. Now tuck the belly button inside and gently push the pelvic muscles upwards. 
  3. Gently engage your abdominal muscles while you tilt the pelvis a little upwards, away from the ground. 
  4. Hold the posture for 1-2 seconds and relax into the starting position. 
  5. Inhale to prepare the muscles and exhale while you tilt the pelvis. 
  6. Do not use feet to move your body, and use your abdominal muscles.

You can perform 2-3 sets with 10-12 repetitions of each.

Glute Bridge 

Glute Bridge 

Glute Bridge is a great exercise that involves strengthening the glutes, lumbar spine, and core. It involves the muscles of the lower abdominals, glutes (hips), hamstrings, and lower back. 

Steps to perform glute bridge:

  1. Start by lying on the back of a yoga mat. 
  2. With feet flat on the floor legs positioned to a 90-degree incline, and hands touching the hips achieve a comfortable position. 
  3. Inhale slowly while you are also involving your core as you must lift your body upwards without hurting your neck. 
  4. Hold the position for as long as you can. 
  5. Slowly lower your hips back to the starting position. 

You may perform 10 repetitions within 2-3 sets. 

Modified Planks

Modified Planks

Planks are an extreme core strengthening exercise that also tests your core stamina. This is a static movement and is safe for all body types and age types if performed in a proper form.

 Steps to perform planks:

  1. Begin by lying on your chest on a yoga mat. 
  2. Now lift your body with support from your wrists, your palms flat, and only your toes touching the ground. 
  3. Your hands and toes will be supporting your entire body.
  4. Involve your core muscle by pushing your lower abdomen towards your spine.
  5. Hold the position for as long as you can. 
  6. Breathe normally as you hold. 

You can redo the whole exercise 3-4 times, aiming to hold the position for a longer time during each set. 

Leg Raise

Leg Raises

Leg raises are a great full-body workout but mainly focus on the lower abdomen, which is the most difficult one to train. This exercise involves your hips, calf, and lower abdominal muscles. 

 Steps to perform leg raises:

  1. Start by lying flat on the mat with your back on the floor and hands tucked down your hips. 
  2. While breathing in, slowly try to lift one leg, making a straight line, while the other leg stays on the floor. 
  3. Bring the leg back onto the floor and now lift the opposite leg. 
  4. Make sure not to bend the legs from the knees. 
  5. If you are not able to take the leg completely upwards, do not overdo it, this may come gradually. 

Lifting both legs counts as one rep, hence, start with 6-7 reps of 2-3 sets and you may increase it within a week or so. 

Superman Pose

Superman pose

One of our favorite picks of all, the Superman (or woman) poses is fun yet a little more difficult than it seems. This involves core and back muscles by keeping the spine upright. This can be used by seniors with lower back pain. 

Steps to perform the Superman pose:

  1. Start by lying on a yoga mat with your face down. 
  2. Lift your body with your knees and palms touching the ground, achieving a cow position.
  3. Now slowly lift one hand and the opposite leg at the same time. 
  4. Involve your core while lifting the hand and the leg. Make sure to keep the limbs straight and upwards, like a Superman. 
  5. Repeat the same on the other side.

This can be tough for beginners, hence, we suggest starting with 4-5 reps in one set and increasing it gradually. 

Cobra Pose 

Cobra pose

Despite being the simplest of all, the cobra pose can be performed as a stretching exercise or as part of your warm-up. Cobra stretches the front body, including the chest, the abdomen, and the psoas muscles.

Steps to perform the cobra pose:

  1. Start by lying face down on a mat, hands near your face, and fingertips outside your shoulder. Keep your elbows tucked in towards your chest. 
  2. Take a deep breath and while your hands are still on the floor, push your chest upwards, and your hands straight, still touching the floor. 
  3. Allow a slight bend in your back, forming a curve.
  4. Keep your legs fully stretched towards the back, where toes touch the ground by feet facing outwards, as shown in the picture. 
  5. Hold the pose for 5-10 seconds and gently come back to the original position. 

Repeat this pose 4-5 times and hold for 5-10 seconds each time. Since it is a perfect stretch as well as a mild core strengthening exercise, you can include this every day in your workout. 

Standing Core Exercises for Seniors

Standing core exercises for seniors are an effective way to train the abdominal muscles, which helps with body posture. By doing standing core exercises, you will promote overall stability and balance. 

Standing Alternate Hip Flexion

Standing Alternate Hip Flexion

This exercise involves your hip flexors but also trains your secondary lower abdominal muscles. 

Standing alternate hip flexion will help strengthen hip muscles and ease your day-to-day activities like walking stairs or getting into a car. 

Steps to perform the alternate hip flexion:

  1. Begin by grabbing a chair for support. 
  2. Now stand with your legs hip-width apart. 
  3. Slowly, with one hand holding the chair and the other on the waist, raise one leg until it reaches hip height. 
  4. Keep your back straight while performing this exercise. 
  5. Repeat the same with the opposite leg. 
  6. Exhale as you lift the leg and inhale while coming to the relaxed position. 

Continue this for 2-3 sets with each set of 10-15 counts.

Standing Dumbbell Russian Twist

Standing Dumbbell Russian Twist

The primary focus of this standing core exercise for seniors is to target oblique muscles while also engaging the rectus abdominis. 

  1. Choose a light dumbbell to ensure you can maintain proper form and control throughout the exercise.
  2. Hold dumbbells with a comfortable grip and feet shoulder-width apart.
  3. Extend your arms straight in front at shoulder height.
  4. Inhale and twist arms and upper body to the left.
  5. Allow the left toe to pivot naturally.
  6. Exhale and return to the center.
  7. Repeat the twisting motion to the right.
  8. Alternate twists from left to right.
  9. Inhale during the twist, then exhale, returning to the center.

While performing this exercise with a dumbbell, try to make sure to choose a lightweight. You may also start without any weight and then gradually start with the weights. 

One full motion from left to right is 1 count, continue this for 2-3 sets with each set of 10-15 counts. 

How Often Can Seniors Do Core Exercises? 

Just like any other part of your body, the core also needs equal attention. It is advised by the experts that you engage in stomach exercises for seniors at least two to three times per week. 

The frequency will foster strength, stability, and balance, which will help you develop the ability to do daily tasks with ease. 

However, there are certain factors to consider while performing core exercises. Firstly, you do not have to perform each of the above variations every time you work out. Pick out the ones you will be comfortable with, according to your target muscles. 

Having said that, mixing up different variations will not let your muscles get bored and they will give you results in a short time. 

Do not forget to not overdo any exercise, always start with the easiest form, slowly build your strength, and increase weight or repetitions. 

Conclusion

In a nutshell, we want to emphasize how prioritizing core exercises for seniors is instrumental in achieving a healthier and more active lifestyle. The center of our body, the core, plays a huge role in stability, balance, and overall being. 

Whether you, as a senior are looking for seated core exercises, floor workouts, or standing variations, the key is performing each one with proper form and doing it consistently. 

With consistency and mindfulness, core exercises for older adults can make a huge contribution to healthy living without causing any injuries. 

Frequently Asked Questions

Which exercises help burn the most amount of belly fat?

High-intensity workouts, weight training, or aerobics are the ones that help lose belly fat faster in comparison to other workouts.

How often should a 70-year-old exercise in a week?

As per the CDC, adults 65 years or above should at least work out for 150 minutes a week, 30 minutes a day, 5 days a week. Seniors can work out for 75 minutes weekly if it is high intensity. 

How do seniors reduce belly fat?

Including leg workouts along with cardiovascular exercises of low intensity for the starters, like swimming, running, or brisk walking can help reduce belly fat along with maintaining a high protein diet. 

What should seniors do if there is pain during or after a workout? 

In case of experiencing any type of discomfort while performing exercises, it is best advisable to stop it and immediately consult a doctor about the problem. This will help to know the root cause of the pain. 

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