I work with many clients aged 65 and older, and some of them find it difficult or uncomfortable to get down onto a yoga mat for traditional floor-based core exercises. That doesn’t mean we avoid core work altogether. Ab training is still essential, even when movements need to be adapted.
Building a strong core matters at every stage of life, but it becomes especially important for seniors. Core muscles such as the transverse abdominis and internal obliques support breathing, posture, and balance—areas that are often a priority for older adults who want to stay active and independent.
When I’m working with someone who has mobility limitations, I rely on these four seated exercises as part of their core-strengthening routine. Even if you’re comfortable exercising on the floor, adding these movements can introduce variety and a new challenge to your abdominal workouts.
How to Perform These Seated Core Exercises
This workout requires no equipment other than a sturdy chair.
Before beginning any new exercise routine, it’s important to check with your medical team. I also recommend working with a certified personal trainer, especially if you’re new to exercise. They can help refine your form and suggest modifications or alternatives when needed.
Complete each exercise for 1–3 sets of 10–15 repetitions. If you’re just getting started, begin with fewer reps and sets, then gradually increase as your strength and confidence improve.
1. Seated Torso Twist
- Sit on the edge of a chair with your feet flat on the floor.
- Maintain a neutral spine and engage your core.
- Cross your arms, placing your hands on your shoulders.
- Rotate your torso to the right while staying tall.
- Return to the center, then twist to the left.
- Alternate sides for 10–15 reps per side.
2. Seated Knee Lifts
- Sit upright on the edge of a chair with your feet grounded.
- Engage your core muscles and keep your spine tall.
- Slowly lift your right foot, keeping the knee bent.
- Lower it back to the floor with control.
- Repeat on the left side.
- Continue alternating for 10–15 reps per side.
3. Seated Side Bends
- Sit on the edge of a chair with your feet flat.
- Engage your core and maintain a neutral spine.
- Place both hands behind your head.
- Lower your left elbow toward the floor, contracting the left side of your torso.
- Return to the center, then repeat on the right side.
- Alternate sides for 10–15 reps per side.
4. Seated Bicycles
- Sit tall on the edge of a chair with your core engaged.
- Place both hands behind your head.
- Lift your right foot and rotate your torso so your left elbow moves toward your right knee.
- Return to the starting position.
- Repeat on the opposite side.
- Alternate for 10–15 reps per side.
If reaching your elbow to your knee feels challenging, work within a smaller, comfortable range of motion.
Benefits of Seated Core Exercises
This seated workout targets key core muscles, including the rectus abdominis, internal and external obliques, and the transverse abdominis. Together, these muscles help stabilize the body, support internal organs, assist with vital bodily functions, and maintain proper posture.
Many traditional core exercises require lying on the floor, which may not be suitable for individuals with mobility concerns or certain injuries. Because these movements are performed while seated, they are accessible to a wide range of fitness levels and can be safely adjusted or progressed with guidance from a qualified personal trainer or physical therapist.
