I work with many clients who are 65 and older. Some of them struggle to get down on a yoga mat for regular floor exercises. But that does not mean we skip core work completely. Ab training remains important even when we need to modify the movements. A strong core is valuable at any age but it becomes particularly crucial for seniors. Core muscles like the transverse abdominis and internal obliques help with breathing and posture and balance. These areas often matter most to older adults who want to remain active and independent. When I train someone with mobility challenges I use these four seated exercises in their core strengthening program. Even if you can exercise on the floor easily these movements can add variety and present a fresh challenge to your abdominal workouts.
How to Do These Chair-Based Core Exercises Correctly
This simple workout can be done using only a sturdy chair, making it easy to perform almost anywhere.
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Before starting a new fitness routine, it’s essential to check in with your medical team. Working alongside a certified personal trainer is also highly recommended, particularly if you’re new to exercising. A qualified professional can help fine-tune your form and offer appropriate adjustments or alternatives when needed.
Aim to complete each movement for 1–3 sets of 10–15 repetitions. Beginners should start with fewer reps and sets, then gradually build up as strength and confidence increase.
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Seated Core Exercise Instructions
Seated Torso Twists
- Sit near the front of the chair with your feet flat on the floor.
- Keep your spine neutral and engage your core muscles.
- Cross your arms and rest your hands on your shoulders.
- Rotate your torso to the right while staying tall.
- Return to center, then rotate to the left.
- Alternate sides for 10–15 repetitions per side.
Seated Knee Lifts
- Sit upright on the chair’s edge with your feet grounded.
- Activate your core and maintain a tall posture.
- Slowly lift your right foot while keeping the knee bent.
- Lower it back down with control.
- Repeat the movement on the left side.
- Continue alternating for 10–15 reps per side.
Seated Side Bends
- Sit on the edge of the chair with your feet flat.
- Engage your core and keep a neutral spine.
- Place both hands behind your head.
- Lower your left elbow toward the floor, squeezing the left side of your torso.
- Return to center, then repeat on the right side.
- Alternate sides for 10–15 repetitions per side.
Seated Bicycle Movements
- Sit tall with your core fully engaged.
- Place your hands behind your head.
- Lift your right foot and rotate your torso, bringing your left elbow toward the right knee.
- Return to the starting position.
- Repeat on the opposite side.
- Alternate for 10–15 reps per side.
If touching your elbow to your knee feels difficult, reduce the range of motion and move only as far as feels comfortable.
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Why Seated Core Exercises Are Beneficial
This chair-based routine targets essential core muscles such as the rectus abdominis, internal and external obliques, and the transverse abdominis. These muscles play a key role in stabilizing the body, supporting internal organs, assisting vital bodily functions, and maintaining proper posture.
Many standard core workouts require getting down on the floor, which may not be practical for individuals with mobility limitations or certain injuries. Because these exercises are performed while seated, they are accessible to a wide range of fitness levels and can be safely modified or progressed with guidance from a qualified personal trainer or physical therapist.
