5 Best Core Exercises For Seniors

Core exercises help seniors increase their vitality, maintain posture, and improve strength while lowering the risk for falls and other injuries.

Core exercise is also the foundation for weight-lifting workouts which can help seniors gain muscle mass.

The most important factor in getting results from core exercises is making sure that they are done correctly.

The three major core exercises include side plank bicycles, Russian twist, and back extension.

What are core exercises?

Core exercises are an essential part of a health and fitness routine.

They teach the body to function like a well-oiled machine and ensure that muscles and other important body parts work together.

Abdominal exercises fall into three categories: upper abdominal exercises, lower abdominal exercises, and functional abdominal exercises.

Both upper core and lower core exercises are types of abdominal exercises. The functional core includes whole-body movements such as yoga, tai chi, pilates, barre work, martial arts training, etc.

How to Find the Right Core Workout for You?

The right workout is the key to a successful core workout. It would be easier if there were workouts available with pre-set movements, but it’s not always possible to find something that works for you.

We’ve provided some great resources to help you find the type of exercises that work best for your body.

There are two types of exercises that can be considered “basics”:

1) Stability/Strength

This is the most common type of trunk workout. It focuses on strengthening the trunk muscles through exercises such as planks, bridges, and squats.

2) Flexibility/Viability

This type of training promotes flexibility and balance by focusing on exercises such as side planks, long planks, shoulder presses, and deep lunges, among others.

What Are the Best Core Exercises for Seniors? 5 Core Exercises to Improve Your Fitness and Flexibility

It is difficult to keep up with daily activities and maintain a healthy lifestyle as you become older.

Many individuals struggle to keep up with life’s ever-changing demands.

There are, however, activities that may help you enhance your quality of life while still maintaining your fitness.

1. Plank

Plank is a fitness exercise that strengthens the core and improves posture. It is an effective lower body workout that can be done anywhere.

This key exercise can strengthen muscles and improve balance, flexibility, and stability.

It’s a simple, yet challenging exercise that strengthens and tones your torso and hips.

Planking is an exercise that requires you to lie on your stomach with your hands under your shoulders, elbows in front of you, and palms flat on the ground.

It’s a great core strengthening exercise.

2. Side Plank

The side plank exercise works your obliques, spinal erectors, serratus anterior, rhomboids, and anterior deltoid.

Seniors may benefit from side planks as a core workout. The plank is done on one side of the body in a straight line from one hip to the other.

It is generally regarded as an excellent form of exercise because of its positive effects on strength, balance, and endurance.

3. Forearm Plank

Forearm planks are a classic trunk exercise that can be performed by people of all ages and abilities.

Forearm planks are a great exercise for improving trunk strength and balance.

Planks help improve balance and stability by strengthening the muscles of the shoulders, back, and trunk.

This exercise improves posture and prevents injury, and can be performed at home or in the gym using only your body weight.

Start by lying face down with your forearms on the floor and your elbows precisely under your shoulders.

Lift your body off the ground, keeping your forearms on the floor and your body in a straight line from head to toe.

Maintain a firm core and avoid lifting or dropping the hips.

4. Bridge

This is one of the most effective exercises for senior fitness workouts. It is usually done with a partner, but you can also do it by yourself.

The bridge exercise mainly targets your core muscles, lower back, hip flexors, and leg muscles.

It is important to maintain good posture when doing this exercise so that you don’t place undue stress on your spine or back.

You should also make sure that your neck is in line with your spine when in this position.

Lie down on the ground face up in mountain pose (or downward dog position) with knees bent and abs engaged (pull them in towards the spine).

Lift one knee off the ground by placing it on top of your opposite elbow. Hold for 10 seconds and then switch sides.

5. Leg Lift

The leg raise exercise is one of the best exercises for seniors that you can perform. It will help you perform all kinds of activities like jumping, running, climbing stairs, and more without any injury.

The best thing about this exercise is that it can be performed anywhere with little preparation.

There are many variations of this exercise. Some people can perform it by keeping their arms in the air, while others use a partner or a wall for support.

Regardless of which variation you choose, this is an important exercise that should be practiced regularly.

To perform this exercise:

1) Lie face down with your hands under your chest.

2) Keep head and neck supported on the floor with feet firmly planted on the floor.

3) Slowly lift one leg toward the ceiling without taking your torso or hips off the floor.

4) Slowly return to the starting position by lowering both legs simultaneously to the floor.

5) Repeat the indicated number of repetitions with the other leg.

Benefits of Core Exercises for Seniors

Core strengthening exercises are becoming more commonplace in senior’s health.

Age-related muscle loss is a factor of muscle atrophy that can be combatted with exercises that are designed to specifically target the muscles in the core.

Three benefits of core strengthening exercises are increased strength, increased range of motion, and reduced risk for falls in older adults.

Core exercises are often overlooked by seniors who fear that they are too difficult or time-consuming due to their age or health condition.

However, they can provide significant benefits if done correctly with support from a professional trainer.

How Can Seniors Strengthen Their Core?

The basis of our whole body is our core. The muscles that surround the hip are the strongest in our bodies.

Most people believe that seniors should perform core workouts since their muscles shrink with age. This does not, however, imply that they are no longer powerful or capable of doing strengthening activities.

The majority of seniors have weak muscles that need the care to be healthy and fit. Back discomfort, osteoporosis, and lack of balance may all be caused by weak abdominal muscles.

By strengthening these key muscle groups, an exercise program focusing on core muscular strength may help decrease the chance of severe injury.

Aerobic exercise is an excellent method for seniors to strengthen their core muscles while also improving their overall health and energy.

Strength training activities, such as the ones I described above, are also appropriate for older people.


When seniors think of exercise, they usually think of cardio or weight lifting. But, core exercises can be very effective for seniors as well.

Core exercises improve the cardiorespiratory system and promote better balance and coordination.

As a senior, it is important to have a variety of exercises that target different areas in your body. Whether you are looking for a workout that focuses on your abs or core, this is a good list to have at the ready!.

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