![[For Seniors] Easy and Fun Core Training](https://i.ytimg.com/vi_webp/uQ_TGjWIA6s/maxresdefault.webp)
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)
Flutter kicks only! Core training you can do while doing something else
This is a flutter-kick exercise you can do while relaxing in a chair or on a sofa, or even lying in bed! By moving your legs up and down in big motions, you can work not only your leg muscles but also your abs and back at the same time.
If you can’t move your legs up and down very much, your ankles might be stiff.
Interlace your fingers with your toes and make large circular motions with your ankles to loosen the muscles and tendons around them, then try the flutter kicks again—you should find it much easier to move.
Strengthen your core with this “while-doing-something-else” exercise that you can do while watching TV or chatting.
Core exercises using a towel
This is an exercise to strengthen your core while seated and holding a towel.
Using a towel keeps your arm width consistent, allowing you to apply steady force throughout your body.
With the towel in hand, slowly tilt your whole body, making sure you feel your lower-back muscles engage as you go.
By slowly repeating tilting and twisting movements, you’ll build muscle while also expanding your range of motion.
If you also focus on gripping the towel firmly, this routine trains not only your core but your grip strength as well.
Improve side-to-side wobbling! Core exercises
When you sway from side to side while walking, it not only puts a strain on your lower back but also increases the risk of falling.
So let’s strengthen your core to reduce the swaying.
The muscles of the lower back play a role like a set of supports for the upper body, so we’ll focus on training that area thoroughly.
Move your lower back muscles with exercises such as shifting your upper body horizontally while seated in a chair and lifting your legs.
The key is to proceed while checking that your lower back muscles are engaged and making sure your body doesn’t lean.
Improve posture with core training and stretching exercises
Maintaining proper posture helps prevent rounded shoulders and lower back pain, making it an important element of a healthy lifestyle.
These exercises strengthen the core muscles that support the upper body, which are essential for keeping good posture.
By moving the entire body—from the neck and shoulders to the lower back—in a balanced way, you engage the core muscles effectively.
Focus on proper sitting posture and apply steady effort to the areas you want to strengthen.
Because these exercises involve twisting the body while applying force, repeat them slowly and gradually increase your range of motion.
Great for recreation too! Train your core and fingertips with a newspaper tower
This is a newspaper-tube tower that lets you train your core while playing! The rules are super simple: just stack triangular tubes made by folding newspaper.
Starting by placing them on the floor while seated helps strengthen your core muscles, and straightening your back to stack them higher helps build your back muscles and improve posture.
Set the goal according to your condition—for example, up to where your hands can reach, or, if you can stand, up to the height you can stack while standing.
It’s also fun to time yourselves and race with everyone!
Build your core! Rotational exercises
The core muscles, which are important for firmly supporting the whole body, also help your body move properly.
By incorporating rotational movements to train your core, you can not only activate the muscles but also gradually expand your range of motion.
While seated in a chair, slowly rotate your torso and pay attention to which parts of your spine are moving as you perform the exercise.
It’s also important to maintain correct posture and proper movement patterns so that the target areas receive adequate load.
Posture Improvement! Body Balance-Boosting Exercises
By training your abs, back muscles, and waist muscles in a balanced way, you can improve your posture and overall balance.
This is a seated exercise that works the entire core evenly.
It’s important to sit correctly in the chair and engage your muscles firmly.
Perform twisting and side-bending movements slowly and deliberately, progressing while feeling which muscles you’re using.
Start with movements that don’t strain you, and gradually expand your range of motion—this is recommended.