“Your core muscles provide stability for the moving parts above and below them,” says Marty Boehm, a physical therapist with Harvard-affiliated Brigham and Women’s Hospital.1 These muscles in the midsection support the lower back, helping with standing, bending, lifting and maintaining balance. Regular maintenance of these core muscles is important.2
Core workouts for seniors are especially helpful for weight distribution and balance improvement in older people, according to a study published by the Journal of Physical Therapy Science.3
Additional benefits of core strengthening exercises for seniors may include:4
- Remaining independent in daily activities.
- Better balance and coordination.
- Injury prevention.
- Improving overall health.
- Reducing back pain.
What’s your core?
Think of the core as 360 degrees of support around the middle of the entire body, not just the abdominal muscles. The core muscles combine to perform or support every movement made throughout the day.
Generally speaking, the core starts at the lower rib cage and extends to the buttocks. Core muscles in the abdomen include the long rectus abdominis muscles in the front, the external and internal obliques on the sides, and a wide, flat girdle in front called the transversus abdominis.
In the back, a group of muscles called the erector spinae helps with standing. The gluteal muscles in the buttocks help extend the legs, push off from a starting point, walk and climb stairs. And in the pelvic area, the iliacus and psoas muscles enable lifting the legs and remain stable while standing, and the quadratus lumborum, a long muscle on each side, helps bend to the side and back.
Core strengthening exercises for seniors
Warm up first and stretch afterwards—especially the hip flexors in the front of the pelvis and the hamstrings in the back of the thighs. Always check with a doctor before beginning any new exercise regimen, including these easy core exercises for seniors.
Bridge5
Benefits: Contracts all core muscle groups.
Repetitions: 10.
- Lie down with the back on the floor.
- Bend the knee while keeping feet on the floor, separated hip-width.
- Arms remain at the sides of the body with palms facing down.
- Begin lifting hips off the floor so that the hips and shoulders form a straight line.
- Hold as buttocks tighten.
- Return to starting position.
Dead bugs6
Benefits: Entire back is supported throughout.
Repetitions: Work up to 10 repetitions per set. Increase sets as able.
- Lie down with the back on the floor.
- Facing up, raise both arms straight up toward the ceiling with legs lifted off the floor and knees bent at a 90-degree angle.
- Lift one arm straight above the head and straighten the opposite leg. Both the arm and leg will be hovering over the floor.
- Hold for 1-3 seconds. Return to starting position.
- Repeat with alternate arm and leg.
Knee plank7
Benefits: Good core exercise for seniors and beginners.
Repetitions: Hold for 10 seconds and increase in 10-second intervals as able.
- Lie face down on the floor.
- Come up onto elbows and keep elbows below shoulders throughout the exercise.
- With knees and toes pointed down, tighten the stomach and lift hips off of the floor. The plank position creates a straight line from knees to head while placing pressure on the knees.
- Hold and then return to starting position.
Opposite arm and leg raise8
Benefits: Contracts core and muscles in supporting arm and leg.
Repetitions: 10 each side.
- Kneel on all fours with arms and legs shoulder- and hip-width apart.
- Extend left leg off the floor behind while reaching the right arm in front.
- Bring arm and leg parallel to the floor, while keeping hips and shoulders squared.
- Hold.
- Return to starting position and repeat with right leg and left arm.
Sit backs9
Benefits: Works the rectus abdominis. A substitute for crunches.
Repetitions: Work up to 10 reps/set, increasing sets as able.
- Sit on the floor with knees up and arms crossed at chest.
- Lean back while exhaling slowly and tightening the stomach.
- Stop when feeling abdominal muscles working but before straining the back.
- Sit forward again. Breathe in at the top and repeat.
Seated knee lifts10
Benefits: Improves balance and low abdominal strength.
Repetitions: Start with 6-8/leg. Work up to 10-12/leg.
- Sit toward the front of a chair with feet flat on the floor.
- Engage the lower abdominals and lift the left knee up 3-4 inches.
- Hold for 5 seconds.
- Lower and repeat with the right knee.
Oblique side bends11
Benefits: Stabilizes trunk and improves spinal support.
Repetitions: Start with 6-8 reps/side. Work up to 10-12 reps/side.
- Sit toward the front of a chair with feet flat on the floor.
- Place fingertips behind the ears with elbows out wide.
- Exhale and bend to the left. Don’t lean forward.
- Hold for 2 seconds, then return to center.
- Repeat on the right.
The Dallas Bed Rest and Training Study found that older people “responded nearly as well to exercise training at 50 as they did at 20,” and that includes seniors with no previous fitness exercise experience.12 So if core exercises have not yet been included in a fitness regimen, it may be time to get started.
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Sources:
1“Strengthening your core will rev up your balance and stability,” Harvard Health Publishing, last accessed June 18, 2022,
2“Strengthening your core will rev up your balance and stability.”
3Djohny Alexandre, “Core Exercises for Seniors: 10 Best Core Workouts You Should Do,” Fitwirr, last accessed June 18, 2022,
4“Core Exercises for Seniors: 10 Best Core Workouts You Should Do.”
5“Strengthening your core will rev up your balance and stability.”
6“Core Exercises for Seniors: 10 Best Core Workouts You Should Do.”
7“Core Exercises for Seniors: 10 Best Core Workouts You Should Do.”
8“Strengthening your core will rev up your balance and stability.”
9“Core Exercises for Seniors: 10 Best Core Workouts You Should Do.”
10Katherine McMackin-Scoleri, “Core Stabilizing Ab Exercises to Help Prevent Injury in Seniors,” Healthline, last accessed June 18, 2022,
11“Core Stabilizing Ab Exercises to Help Prevent Injury in Seniors.”
12“Core Exercises for Seniors: 10 Best Core Workouts You Should Do.”
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