I work with many clients over 65, and several of them are unable to get onto a yoga mat for traditional core exercises. That doesn’t mean we skip ab day, though.
Strengthening your core is important at any age, but it’s especially important for seniors. Core muscles like your transverse abdominis and internal obliques play a key role in your breathing, posture and your balance — a chief concern for many seniors who want to start exercising regularly.
If I’m training someone who has mobility concerns, I’ll use these four seated exercises as a part of their core-strengthening program. Even if you can get down onto the floor, incorporating these moves can bring some variety and challenge to your abdominal workouts.
How to do the 4 seated core exercises
You won’t need any equipment besides a chair for this workout.
Always check in with your medical team before starting any new activity. I also recommend meeting with a certified personal trainer, especially if you’ve just started a new workout regimen. They can correct any form issues and provide you with modifications or alternatives, if needed.
Perform each of these exercises for 1-3 sets of 10-15 reps. If you’re relatively new to exercise, start on the lower end of these ranges and gradually increase as you build strength.
The exercises are:
1. Seated torso twist
- Sit on the edge of a chair with your feet flat on the floor.
- Keep your spine neutral and core engaged.
- Cross your arms and bring your hands to your shoulders.
- Twist to the right, keeping your spine tall.
- Return to the center.
- Twist to the left.
- Continue alternating between your two sides for 10-15 reps each side.
2. Seated knee lifts
- Sit on the edge of a chair with your feet flat on the floor.
- Engage your core muscles and keep your spine tall.
- Slowly lift your right foot off the floor, keeping your knee bent.
- Return your right foot to the floor.
- Slowly lift your left foot off the floor, keeping your knee bent.
- Return your left foot to the floor.
- Continue alternating between your two sides for 10-15 reps each side.
3. Seated side bends
- Sit on the edge of a chair with your feet flat on the floor.
- Engage your core and keep a neutral spine.
- Place both hands behind the back of your head.
- Aim your left elbow towards the floor, squeezing the muscles on the left side of your torso.
- Return to the center.
- Aim your right elbow towards the floor, squeezing the muscles on the right side of your torso.
- Return to the center.
- Continue alternating between your two sides for 10-15 reps each side.
4. Seated bicycles
- Sit upright on the edge of a chair.
- Keep your core engaged and spine tall.
- Place both hands behind the back of your head.
- Lift your right foot off the ground and aim your left elbow towards your right knee.
- Return to the starting position.
- Lift your left foot off the ground and aim your right elbow at your left knee.
- Return to the starting position.
- Continue alternating between your two sides for 10-15 reps each side.
- If you can’t bring your elbow all the way to your knee, work in a reduced range instead.
Benefits of the 4 seated core exercises
The exercises in this workout target several muscles in the core: the rectus abdominis, internal and external obliques and transverse abdominis. These muscles are responsible for several important functions, like stabilizing your body during movement, supporting your internal organs, facilitating various physiological processes and maintaining your posture.
Many standard core exercises are done while lying on the floor, which can be ill-advised for those with certain injuries or mobility challenges. The exercises in this workout are all done in a seated position, making them accessible to most fitness and ability levels. They can also be easily modified or progressed under the guidance of a certified personal trainer or physical therapist.
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