Strengthen your core and improve balance with these senior-friendly exercises. From seated twists to planks, these workouts reduce fall risks, ease back pain, and enhance daily mobility. Start building a stronger, steadier you today!
Core Workouts for Stability & Strength
A strong core is your body’s foundation. These 15 exercises target your abs, back, and hips to improve balance, posture, and resilience. Modify them with chairs, walls, or resistance bands for safety.
1. Abdominal Bracing
Why: Strengthens your “deep core” muscles.
How:
- Sit tall or lie on your back with knees bent.
- Tighten your abs as if bracing for a punch. Hold 5–10 seconds.
- Breathe normally—don’t hold your breath!
Pro Tip: Practice while brushing your teeth for consistency!
2. Seated Leg Lifts
Why: Builds hip and core stability.
How:
- Sit upright in a chair with feet flat.
- Slowly lift one leg 6 inches off the floor. Hold 3 seconds.
- Switch legs. Aim for 10 reps per side.
Safety: Hold chair arms for support.
3. Dead Bug
Why: Enhances core control and coordination.
How:
- Lie on your back with arms raised to the ceiling.
- Bend knees at 90 degrees. Slowly lower opposite arm and leg.
- Return to start and switch sides. Repeat 10 times.
Avoid: Arching your lower back.
4. Wall Plank
Why: Strengthens abs and shoulders without strain.
How:
- Lean against a wall, feet hip-width apart.
- Slide down until arms form a 90-degree angle. Hold 10–30 seconds.
Modifications: Shorten the hold time or widen your stance for less intensity.
5. Bird Dog
Why: Improves spinal stability and coordination.
How:
- Start on hands and knees.
- Extend opposite arm and leg straight out. Hold 3 seconds.
- Switch sides. Aim for 10 reps per pair.
Focus: Keep your hips square and neck relaxed.
6. Seated Russian Twists
Why: Targets obliques for rotational stability.
How:
- Sit tall, knees bent, feet lifted slightly.
- Hold a light weight (or water bottle) at chest level.
- Twist side-to-side, tapping the weight on the floor. Do 15 reps.
Safety: Avoid jerky movements—keep it controlled.
7. Superman
Why: Strengthens lower back and glutes.
How:
- Lie face-down with arms/legs extended.
- Lift arms, chest, and legs off the floor simultaneously. Hold 3 seconds.
- Lower and repeat 10 times.
Modifications: Lift only arms OR legs if needed.
8. Standing Side Bends
Why: Enhances lateral core strength.
How:
- Stand with feet hip-width apart, hands on hips.
- Bend sideways to the right, sliding your left hand down your thigh.
- Return to center and repeat on the left. Do 10 reps per side.
Avoid: Leaning forward or backward.
9. Bridges
Why: Strengthens glutes and lower back.
How:
- Lie on your back with knees bent, feet flat.
- Lift hips toward the ceiling, squeezing glutes. Hold 5 seconds.
- Lower and repeat 10–15 times.
Advanced: Try single-leg bridges for extra challenge.
10. Toe Taps
Why: Boosts coordination and ankle stability.
How:
- Sit in a chair with feet flat.
- Lift one foot and tap your toes forward, then to the side.
- Alternate feet for 30 seconds.
Pro Tip: Speed up for a cardio boost!
11. Quadruped Opposite Arm/Leg Reach
Why: Challenges balance and core endurance.
How:
- Start on hands and knees.
- Extend right arm and left leg straight back. Hold 3 seconds.
- Switch sides. Aim for 10 reps.
Focus: Keep your hips level and neck long.
12. Seated Marching
Why: Improves dynamic balance and hip mobility.
How:
- Sit tall in a chair, feet flat.
- Lift one knee toward your chest, then lower. Alternate legs.
- Do 20 reps (10 per leg).
Safety: Hold chair arms for support.
13. Plank Variations
Why: Builds full-body stability.
How:
- Forearm Plank: Elbows under shoulders, hold 10–30 seconds.
- Side Plank: Prop on one elbow, stack hips, hold 10 seconds per side.
Mods: Drop to knees or widen stance for easier holds.
14. Standing Oblique Crunches
Why: Tones abs and improves rotational strength.
How:
- Stand with feet shoulder-width apart.
- Place your right hand behind your head, elbow out.
- Twist to the right, bringing your elbow toward your hip. Return and switch sides. Do 15 reps.
Avoid: Using momentum—focus on controlled movements.
15. Woodchoppers
Why: Enhances core power and coordination.
How:
- Hold a light weight or resistance band.
- Stand tall, arms extended overhead.
- Twist diagonally to the opposite hip, as if chopping wood. Repeat 10 times per side.
Safety: Keep your core tight to protect your back.