Core Exercises From the Sitting Position for the Elderly

Benefits

Almost every movement, whether you are sitting, standing or lying down, requires you to use your core muscles, according to the University of Rochester Medical Center. Benefits of strengthening the core through exercise include improved mobility, balance and stability. These are all things that can decline with age and thus increase the risk of injury. Core exercises also help retain and build bone density.

Sitting in a Chair

A number of exercises for seniors involve sitting in a chair with the knees bent and the feet resting on the floor to provide stability. The National Institutes of Health recommends the seated row using a resistance band to strengthen your back as well as your shoulder and neck muscles. Place the middle of a resistance band securely under your feet and grip the ends, one in each hand. Pull up on the band until your elbows are bent and your hands are at chest level. Hold briefly before lowering your arms, still holding the band. Complete at least 10 rows per set. Although this exercise works mainly the upper area of your core, you also engage your stomach muscles during the activity, making them stronger.

Sitting on the Floor

Core exercises that you perform while sitting on the floor strengthen the abdominal muscles and the back at the same time. One exercise is a modified sit-up. Sit on the floor with your knees bent and feet flat on the floor. Cross your arms in front of your chest and lean back as far as you can comfortably. Return to the neutral position and repeat for a total of 10 repetitions. The twisting core exercise called a trunk rotation works not only your abs but also your obliques on the sides of your torso. From the modified sit-up position, slide your legs down until your heels rest on the floor. Grasp a medicine ball no heavier than 2 pounds with both hands at chest level. Keeping your back straight, rotate your body to the left, pause for a second and then twist to the right.

Safety

Elderly adults must use common sense to prevent exercise-related injury. Warm up with a short walk before exercising to warm up your muscles. Always increase your number of repetitions gradually to prevent pulling a muscle in your back or stomach. Don't exercise to the point of pain. This is particularly important when performing twisting core exercises that put pressure on the back and hips.