Exercise & Routines
9 Best Core Exercises for Seniors
Your core is the muscle group around your trunk and hips. It supports you when you stand up, turn, reach and carry. These exercises avoid sit-ups and crunches.
The exercises
Start with 5–10 slow repetitions of each and breathe normally. Never hold your breath.
- Seated tall posture hold — sit tall and gently draw your belly in for 10 seconds.
- Seated knee lift — lift one knee a few inches while sitting tall.
- Seated side bend — slide one hand toward the floor, return, switch sides.
- Seated torso rotation — cross arms on chest and turn gently each way.
- Standing weight shifts — hold a counter and shift weight side to side.
- Glute bridge (on a bed or mat) — lie on your back, knees bent, lift hips slightly.
- Pelvic tilt — lying down, gently flatten your lower back toward the surface.
- Wall push-up — hands on a wall, keep your body straight as you bend your elbows.
- Bird dog (hands and knees, only if comfortable) — extend one arm or one leg.
Safety first
- • Talk with your doctor before starting a new exercise program, especially if you have a heart, lung, joint or balance condition.
- • Stop and seek help if you feel chest pain, dizziness, unusual shortness of breath, or sharp pain.
- • Move within a comfortable range. Mild effort is expected; pain is not.
- • If you have osteoporosis, ask a clinician which bending and twisting movements are right for you.
This article is general education, not individual medical advice. Talk with a qualified healthcare professional about your own situation.