[For Seniors] Easy and Fun Core Training
The torso, excluding the head and limbs, is called the core.
Recently, core training that strengthens the torso has become popular.
In fact, core training can also help older adults by improving their daily functioning.
So this time, we’ll introduce simple core training for seniors.
These are easy exercises that even seniors with reduced muscle mass who find movement difficult can try.
Strengthening the core can help correct rounded shoulders, stabilize posture, and contribute to fall prevention and improved internal organ function.
Please use the training introduced here as a reference and incorporate it at a comfortable pace without overexertion.
- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- For Seniors: Strength Training You Can Do While Lying Down
- [For Seniors] Fun Exercises You Can Do While Seated
- For Seniors: How to Strengthen Your Inner Muscles. Fall Prevention
- [For Seniors] Fun and Easy! Fall-Prevention Exercises for Older Adults
- For Seniors: Fun and Lively Exercise Recreation
- [For Seniors] Strengthen Your Legs! Recommended Training Items
- [For Seniors] Recommended Easy Strength Training
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- [For Seniors] Recommended Rhythm Play and Exercises
- [For Seniors] Fun and Engaging Brain-Training Recreation
- [Today's Recommendation] Gentle Health Exercises for Seniors
[For Seniors] Simple and Fun Core Training (1–10)
Strengthen your core with chair Pilates
Pilates combines strength training and stretching with deep breathing.
It’s considered effective for core training and is popular especially among young women, but by doing it while seated in a chair, even older adults can safely strengthen their core.
Tilt the pelvis back and return it, move it side to side, and hinge forward from the hips while keeping your back long—above all, move slowly and only within a range that feels comfortable.
Keep encouraging deep breathing at all times, and enjoy gentle, unhurried movements as you exercise.
Prevent rounded shoulders and lower back pain with waistline muscle training
By thoroughly training the waist-cinching muscles—key components of the core—you can help prevent issues like rounded shoulders and lower back pain.
This exercise targets those cinching muscles by using a chair to rotate the lower back muscles effectively.
It’s a simple routine of repeatedly rotating the waist while adjusting foot stance and hand angles, but maintaining correct posture is the most important part.
Use the chair for support to keep proper alignment and engage the muscles firmly.
Repeating the movement not only strengthens the muscles but also gradually helps loosen the body.
Balance training with a plastic bottle
This is an easy balance training exercise using plastic bottles filled with water.
Hold a bottle in each hand, raise them to shoulder height, then twist your torso left and right from the waist, or push the bottles forward from in front of your chest to stretch your core without putting too much strain on your body.
A key point of this method is that you can adjust the amount of water to match your physical condition.
Also set the arm-raising angles within a comfortable range for you, and move your body broadly to the extent that it feels good to move.
[For seniors] Simple and fun core training (11–20)
Preventing falls by strengthening the lower abdomen
The iliopsoas is a key inner muscle that connects the spine to the hip joint.
Exercises that strengthen this important muscle—which helps support the body and lift the legs—are essential for core strengthening and maintaining health in older adults.
It’s very simple: while sitting on a chair or bed, lift your leg as high as you comfortably can.
Engage your abdominal muscles, and if you feel wobbly, place both hands on either side of your hips for support.
Focus on lifting and lowering the leg straight in front of you so it doesn’t drift to the side—this will better stimulate your core.
Core Rhythm Gymnastics
This is a core rhythm exercise that lets you move your body to the beat! Sit on a chair, extend one leg, lift your toes, and get ready.
In that position, alternately touch your shin with your right and left hands to stretch your hamstrings and calves! Sit with your feet shoulder-width apart, and do a crossing motion—touch your left shin with your right hand and your right shin with your left hand—to work your abs and back muscles.
To make it fun like dancing, count out loud “1, 2” or move to music, and keep it rhythmic.
Improve poor circulation too! Seated ab workout
A core workout you can do seated without overexertion! Strengthening your abs offers many benefits, including maintaining posture and balance, and even improving cold sensitivity by boosting your metabolism.
Sit on a chair with your feet about shoulder-width apart and your arms out to the sides.
Twist your torso to touch your left ankle with your right hand and your right ankle with your left hand—this helps strengthen the oblique area around your waist.
Next, lean back against the backrest, grip the seat with your hands, keep your legs together, and lift and lower them to target the front of your abs.
It’s a workout that really hits your core, so challenge yourself within a comfortable range and don’t overdo it!
Easy, effortless training using your arms and legs
This is a simple core training exercise you can do standing, using your arms and legs.
For the arms, think of a freestyle swimming motion; for the legs, focus on a high-knee action.
Swing one arm in a large circle from back to front, and as the hand comes forward, lift the opposite leg and touch your knee.
While your hand and knee are touching, exhale for 1–2 seconds as you press them firmly against each other.
Then relax, lower your leg, and sweep your hand back again.
Once you get used to it, try alternating sides.
If standing is difficult or balancing on one leg is unstable, feel free to use a chair.
In all cases, keep your abs engaged throughout.