5 Core Strengthening Exercises For Seniors - Mission Commons

Your core includes the entire midsection, from your glutes to your obliques. These muscles play a vital role in nearly every activity you do, providing stability and support for your body. Incorporating core strengthening exercises for seniors into your routine can help improve balance, coordination, and posture, making it easier to enjoy your favorite lifestyle activities.

A strong core enhances your ability to participate in social activities, explore the outdoors, and live with confidence. Let us explore five effective exercises to help you strengthen your core and support a vibrant lifestyle.

Seated Dead Bug

The seated dead bug is a low-impact exercise that targets your upper and lower abdominal muscles. Using a sturdy chair for support, this move engages your core and improves coordination.

• Sit with your back straight and feet flat on the ground.
• Extend your right arm upward and your left leg outward simultaneously, keeping your core tight.
• Return to the starting position and switch sides.
• Perform slow and controlled movements to maximize the benefits.

This exercise can also be modified by lying on the floor, adding an extra challenge for those looking to advance their routine.

Seated Side Bends

Side bends are an excellent way to strengthen your obliques, which are essential for twisting and lateral movements.

• Sit tall in a sturdy chair with your feet flat on the floor.
• Place your right hand behind your head and keep your left arm by your side.
• Lean gently to your left, bringing your left arm closer to the floor while keeping your back straight.
• Return to the starting position and repeat on the other side.

Incorporating side bends into your routine helps you maintain flexibility and mobility for daily activities.

The Bridge

The bridge is a classic exercise that builds strength in your glutes, lower back, and core. It also supports posture and stability.

• Lie flat on your back with your knees bent and feet flat on the floor.
• Tighten your core and glutes as you lift your hips to form a straight line from your knees to your shoulders.
• Hold this position for a few breaths before lowering your hips back to the floor.

This movement helps build functional strength, making it easier to perform actions like standing up and climbing stairs.

Leg Lifts

Leg lifts work your lower abdominal muscles while improving flexibility in your hips and legs. This exercise can be performed either seated or lying down.

• Sit on a chair with your feet flat on the floor.
• Lift one leg as high as you can while keeping your back straight.
• Lower your leg slowly and repeat with the other leg.

If you prefer, lie flat on your back and lift your legs alternately, keeping your core engaged throughout.

Wood Chops

Wood chops are a dynamic exercise that strengthens your entire core, promoting coordination and stability.

• Stand with your feet shoulder-width apart and hold a lightweight object like a water bottle.
• Swing the object diagonally across your body from one hip to the opposite shoulder, engaging your core.
• Return to the starting position and repeat on the other side.

This movement mimics everyday activities, such as reaching and bending, making it a practical addition to your routine.

Embrace Wellness and Strength

Living with a strong core empowers you to participate in vibrant activities, community events, and exclusive senior living programs that add joy to each day. Our community offers opportunities to stay active, connect with others, and explore area attractions—all while supporting your journey to improved health and well-being.