Why Core Strength Matters for Seniors
Every time you reach for something on a shelf, carry a bag of groceries, turn to look behind you, or simply walk across a room, your core muscles are working. When these muscles weaken — as they naturally tend to with age and reduced activity — other parts of your body compensate, leading to poor posture, back pain, and increased instability.
A strong core acts as a natural brace for your spine. It helps you maintain upright posture, absorb unexpected forces (like being bumped in a crowd), and recover balance when you stumble. For seniors, core strength is directly linked to independence.
Seated Core Exercises You Can Do Today
Pelvic Tilts
Sit tall with feet flat on the floor. Slowly tilt your pelvis forward, allowing your lower back to arch gently. Then tilt backward, rounding your lower back and tucking your tailbone under. Alternate slowly for 10 to 15 repetitions. This activates the deep stabilising muscles of your core without any strain.
Seated Sit-Ups
Sit tall toward the front of your chair. Cross your arms over your chest. Slowly lean back about 15 to 20 degrees, engaging your abdominal muscles to control the movement. Pause, then return to upright. Repeat 8 to 12 times. The key is moving slowly — momentum defeats the purpose.
Seated Leg Taps
Sit tall and lean back slightly, engaging your core. Lift both feet a few inches off the floor. Slowly lower one foot to tap the floor, then lift it back up. Alternate legs for 10 taps per side. Keep your upper body as still as possible — all the movement comes from your legs while your core works to stabilise.
Seated Forward Roll-Ups
Sit tall with arms extended in front of you. Slowly round your spine, starting from the top, rolling down vertebra by vertebra until your hands reach your knees or shins. Pause, then slowly roll back up to seated, restacking your spine from bottom to top. Repeat 6 to 8 times.
Captain's Chair
Grip the sides of your chair seat. Engage your core and slowly lift both knees toward your chest. Hold for 2 to 3 seconds, then lower with control. Repeat 8 to 10 times. This is a challenging exercise that targets the lower abdominals effectively.
How Often Should You Train Your Core?
Core muscles recover relatively quickly compared to larger muscle groups, so you can train them most days of the week. Aim for 5 to 10 minutes of core work, 3 to 5 times per week. You'll notice improvements in your posture and stability within just a few weeks of consistent practice.
Complete Chair Exercise Programme with Core Workouts
Our chair exercises book includes dedicated core exercises plus warm-up, cardio, lower body, upper body, and stretching sections — 68 exercises total with video demonstrations.
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