As you age, maintaining a strong core becomes more important than ever. Your core muscles include your back, abdominals, hips, and pelvis, and these muscles are essential for your balance, stability, and even everyday movement. Your core helps you walk, bend, reach, stand up out of a chair, and age well. Further, a strong core can help seniors retain their independence and keep them safer by helping to prevent falls.
Here’s the good news – you don’t need to complete intense workouts or buy fancy exercise equipment to strengthen your core. There’s a multitude of core exercises for seniors that can be done at home and at your own pace. Our team at Innovation Senior Living is here to help – here are 11 of our favorite core strengthening exercises for seniors. They’re gentle on your joints but effective in building your strength, improving your posture, and enhancing your mobility.
The Best Core Exercises for Seniors: A Complete List
1. Seated Knee Lifts
How to do it: Sit in a sturdy chair with a back. Engage your core and slowly lift one knee toward your chest, keeping your back straight. Lower and then switch legs.
Why it works: This exercise strengthens your lower abdominals and hip flexors while minimizing strain on your lower back.
2. Pelvic Tilts
How to do it: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis slightly upward, flattening your lower back against the floor. Hold for a few seconds, then release.
Why it works: This core strengthening exercise strengthens your deep core muscles and helps reduce lower back pain.
3. Bird Dog (Modified)
How to do it: Start on your hands and knees. Slowly extend your right arm and left leg at the same time, keeping your back straight. Hold for a few seconds, then return and switch sides.
Why it works: This exercise improves coordination, core stability, and balance.
4. Seated Torso Twists
How to do it: Sit in a chair with your feet flat on the floor. Hold a ball or towel with both hands in front of you. Slowly twist your torso to the right, then to the left, keeping your hips steady and facing front.
Why it works: This core exercise for seniors targets the obliques and helps with rotational movements like reaching and turning.
5. Wall Push-Ups
How to do it: Stand facing a wall with your arms extended shoulder-width apart and touching the wall. Slowly bend your elbows and lean in, then push back against the wall to the starting position.
Why it works: This exercise works your core, chest, and arms while being easy on your wrists and shoulders.
6. Marching in Place
How to do it: Stand tall and slowly lift one knee at a time as if you were marching. Keep your abs engaged and use a chair or countertop for balance if needed.
Why it works: This core exercise for seniors improves your stability and endurance while engaging your muscles.
7. Leg Slides
How to do it: Lie on your back with your knees bent. Tighten your core, then slowly slide one leg out straight along the floor, keeping your back flat. Slide it back and switch legs.
Why it works: This exercise gently activates your lower abdominal muscles and improves mobility.
8. Bridge Pose
How to do it: Lie on your back with your knees bent and your feet hip-width apart. Press your feet onto the floor and slowly lift your hips toward the ceiling. Lower back down with control.
Why it works: This exercise strengthens your glutes, hips and lower back, all of which are essential parts of the core.
9. Standing Side Bends
How to do it: Stand with your feet shoulder-width apart. Raise one arm overhead and gently lean to the opposite side. Return and switch sides.
Why it works: This core strengthening exercise strengthens your obliques and improves lateral flexibility and balance.
10. Chair Planks (Modified)
How to do it: Place your forearms on the seat of a sturdy chair and step your feet back into a plank position. Keep your body straight and your core tight. Hold for 10 to 20 seconds.
Why it works: This is a safe way for you to build full-body core strength without getting on the floor.
11. Heel Raises
How to do it: Stand behind a chair for support. Slowly rise onto your toes, hold for a few seconds, then lower down.
Why it works: While this exercise targets the calves, it also helps your core as you stabilize and balance.
Safety Tips for Core Strengthening Exercises
As always, you should check with your doctor before starting any new exercise routine. Here are a few safety tips for these core exercises for seniors.
- Start small: Start your exercise routine with a few repetitions and gradually increase reps as you get stronger.
- Focus on form: Be sure to move slowly and deliberately – this helps keep your core engaged and also lessens your risk of injury.
- Use support: Use support when you need it. A chair, wall, rail, or countertop can help stabilize you until you’re confident enough to go without it.
- Listen to your body: Always pay attention to how your body feels. Discomfort is normal as you strengthen your muscles, but pain is not. If a move feels painful or wrong, skip or modify it to suit your abilities.
Why Are Core Strengthening Exercises Important?
Retaining core strength is a huge part of healthy aging. Strong core muscles help to support your spine, reduce your back pain, improve your posture, and help you stay active and independent. At Innovation Senior Living, we encourage whole body wellness and physical activity for each and every resident. Explore all the ways you can stay active and fit – schedule a tour of one of our communities today or schedule a chat with one of our advisors to find a support plan that best fits your needs!
