Senior's core muscles

Easy 10 Minute Seated Core Exercise Routine For Seniors (Free PDF)

Finally, a core strengthening program with ZERO floorwork!

Forget crunches and hard-to-do planks. You don’t need intense exercises to get the life-changing benefits of a stronger core. With these seated core exercises for seniors (all in a printable pdf!) you can get stronger, fix back pain & improve your mobility all while sitting in a chair.

Why is strengthening your core important?

Because your core links your upper and lower body together it’s used in every single movement you make. So if you want to improve any part of your health or physical function… starting with your core is a really good idea.

A stronger core will…

  • Support and protect your spine
  • Stabilize your entire body
  • Improve balance
  • Prevent stumbles
  • Lower the risk of falling
  • Decrease back pain
  • Improve posture

Your core keeps your body in alignment which is what allows it to function properly. The stronger it is, the better you’ll function in everything you do and the less pain you’ll have.

Before you start a new exercise routine, be sure to check in with your doctor and know what you should or shouldn’t do. Avoid these 7 common mistakes made by older adults when getting started (Click Or Tap Here To Read)

What is your core?

Your core is more than just your abdominal muscles. It’s made up of your pelvis, lower back, hips, obliques & abs. This group of interconnected muscles at the center of your body is what keeps you upright, stabilizes your spine and helps you to sit, bend, twist & move.

10 minute seated core exercises for seniors (PDF below)

Simply follow along with this video to see exactly how to do each core exercise step-by-step (written instructions are below):

Low Breathing

Why it’s important: Changes how your core muscles work together and prepares them for the rest of the exercises

How to do it:

  • Get into a comfortable, upright position on your chair with your back straight
  • Stick your fingers inside your hip bones and squeeze with your thumbs (pinching in under the muffin top)
  • Lean in forward slightly and breathe into your fingers
  • Do 5 slowly controlled breaths

Genie Rotations

Why it’s important: Strengthens the muscles that help you twist and rotate

How to do it: 

  • Sit upright and raise your arms in front of you, crossing one over the other
  • Take a breath in
  • Twist your torso to the right as you breath out
  • Return back to center
  • Breath in
  • Twist your torso to the left as you breath out
  • Return back to center
  • Repeat for 5 repetitions on each side

Side Bend

Why it’s important: This exercise moves your pelvis and rib cage in opposite directions from one another which improves your ability to twist & turn your body

How to do it:

  • Sit up nice and tall with feet flat on the floor
  • Keep your pelvis still by sitting in the chair
  • Bend to the side as if you’re reaching down towards the floor with your right hand
  • Return to center
  • Bend to the other side as if you’re reaching down towards the floor with your left hand
  • Repeat for 5 repetitions on each side

Seated Sit Up

Why it’s important: This exercise engages your core muscles and strengthens them from a seated position 

How to do it:

  • Sit against the back of your chair
  • Move your butt forward a few inches and lean back
  • Hold your torso up nice and tall (chest out) with feet planted on the floor
  • Bring your body forward so you are sitting straight up (don’t hunch your shoulders or come too far forwards)
  • Repeat 10 times.

You’re all done! To download your pdf click the link below:

This is a very gentle introduction to seated core exercises for older adults. If you want to keep progressing, be sure to check out the full 7 day program.

Yes, I want to know more about the 7 day core program for older adults (Click Or Tap Here)


  1. I already have the chair core exercise program from Better 5. I have had it for awhile but just got around to starting it and I feel better after only two days. Is there a way to purchase the program as a gift for someone? My daughter is interested and I have her email address.

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