A well-built core includes the muscles in the trunk, from the neck to the pelvis region and stomach and chest to the back. Keeping the core in good condition is vital for all age groups, and it becomes even more important as you age. Yes, a well-maintained core is vital for older adults, as it helps them improve their balance, stability, posture and lessens the risk of falls. The core is involved in supporting your everyday movements like balancing, walking, carrying essentials, lifting something off a shelf, getting in and out of bed, carrying kids and playing sports.
Here we have curated five safe and effective core exercises for elderly people, along with their benefits, instructions, and tips for getting started.
Also Read: Fix: Fix Poor Posture: 6 Simple Core Exercises To Prevent Slouching At Your Desk
5 Core Exercises For the Elderly
Seated Knee Lifts
Benefits
Strengthens lower abdominal muscles and improves posture while sitting.
Helps with movement and regular activities like standing up from a chair.
How to Do?
Sit erect in a strong chair with feet flat on the floor.
Clutch onto the sides of the chair for support.
Slowly lift one knee toward your chest.
Lower it back down and change to the other leg.
Perform 10 repetitions per leg.
Tips
Helps to keep movements slow and in a controlled phase.
Avoid leaning backwards; engage your stomach muscles.
Standing Side Leg Lifts
Benefits
Strengthens obliques (side core muscles) and hip stabilisers.
Improves balance and stability.
How to Do?
Stand erect behind a strong chair, holding the back for support.
Shift weight to one foot and slowly lift the opposite leg to the side.
Keep your torso straight and avoid leaning.
Lower the leg back down and repeat 8–10 times per side.
Tips:
Lift only as high as comfortable.
Engage core muscles for better balance.
Bird Dog (Modified)
Benefits
Strengthens the lower back, abs, and improves coordination.
Helps prevent back pain.
How to Do?
Begin on all fours, hands under shoulders, and knees under hips.
Slowly stretch your right arm forward and your left leg back.
Stay in this position for 3–5 seconds, then return to the starting position.
Switch to the opposite arm and leg.
Repeat 8–10 times per side.
Also Read: Functional Fitness: 5 Fantastic Workouts That Helps To Improve Core Strength And Balance
Tips
Keep your hips level to avoid twisting.
Move slowly to avoid strain.
Pelvic Tilts
Benefits
Strengthens lower back and abdominal muscles.
Improves posture and core stability.
How to Do?
Lie down on your back with knees bent and feet flat on the floor.
Flatten your lower back against the floor by tightening your abdominal muscles.
Stay in this position for 5 seconds, then relax.
Repeat 10–12 times.
Tips
Keep movements gentle, don’t press too hard.
Breathe steadily throughout the exercise.
Seated Torso Twists
Benefits
Strengthens obliques.
Improves spinal mobility.
How to Do?
Sit erect in a sturdy chair with feet flat.
Place your hands across your chest or hold a light ball.
Slowly rotate your upper body to one side.
Return to the centre, then twist to the other side.
Perform 10–12 twists per side.
Tips:
Your hip should face forward; movement should come from the waist.
Avoid jerky movements.
Tips for Starting an Exercise Regimen
Before starting any new exercise, check with a healthcare provider if these workouts are suitable for your health condition.
Start slowly with fewer repetitions and shorter sessions; gradually increase speed.
Use a strong chair or wall to lean on for support to avoid accidental falls.
Start with warm-up like slowly marching in place or shoulder rolls to prepare the body for the session, and end with cool-down workouts.
Stop if you feel pain, dizziness, or shortness of breath.
Aim for at least 2–3 core workout sessions per week for the best results.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Effects of core muscle stability training on the weight distribution and stability of the elderly
Kwon-Young Kang 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC4668157/
Analysis of Core Stability Exercise Effect on the Physical and Psychological Function of Elderly Women Vulnerable to Falls during Obstacle Negotiation
Dae-Sik Ko 1, Dae-In Jung 2, Mi-Ae Jeong
https://pmc.ncbi.nlm.nih.gov/articles/PMC4242935/
