7 Core Exercises For Seniors
Written by Brian B

7 Core Exercises For Seniors

Seniors can improve stamina, coordination, balance and posture by performing daily core workouts. If you are searching for “core exercises for seniors“, Desert Winds Retirement has 7 workouts perfect for you!

Best Core Exercises For Seniors

Here are some of the best exercises for seniors looking to strengthen their core:

  1. Leg Lifts
  2. Plank
  3. Bridge
  4. Squats
  5. The Superman
  6. Dead Bug
  7. Knee Lifts

Leg Lifts

  • Lie down on the floor.
  • Stay flat on your back.
  • Use a yoga or exercise mat for extra comfort.
  • Raise one leg approximately five inches off the floor.
  • Contract your abdominal muscles as you lift your leg.
  • Hold the pose for 3-5 seconds.
  • Repeat with the other leg.
  • Alternate leg movements.


  • Lie on your stomach with your forearms pressed on the floor.
  • Keep your back straight.
  • Push yourself off the floor by squeezing your glutes, quads and abdominal muscles.
  • Don’t let your shoulder blades sag forward by continuing to press into your forearms.
  • Hold for 10-20 seconds.
  • Return to starting position.


  • Lie flat on your back to start.
  • Bend your knees, keeping your feet flat on the ground.
  • Tighten your core while raising your hips.
  • This should form a straight line between your chest and knees.
  • Refrain from arching your back.
  • Hold this pose for a few seconds before lowering back to starting position.
  • Repeat several times.


  • Stand with your feet width-length apart.
  • Keep your back straight.
  • Bend your knees with your arms stretched out.
  • Hold onto a chair with your arms for balance.
  • Bend your knees, getting your calves and thighs to make a 90-degree angle.
  • Only bend as far as you feel comfortable, though!
  • Do squats in sets of 5-15.

The Superman

  • Stretch your arms out in front of you while lying face-down on the floor.
  • Lift your head, left arm and right leg all at the same time.
  • Bring your arm and length approximately two inches off the floor.
  • Return to starting position.
  • Repeat the motion with the opposite side, alternating turns.

Dead Bug

  • Bend your knees while lying flat on the floor.
  • Pull your belly button in and your back towards the floor.
  • Raise your right leg so your shin is now parallel to the floor.
  • Do this motion while keeping your knee bent the whole time.
  • Bring your right foot back to the floor.
  • Now do the same with your left leg.

Knee Lifts

  • Sit with your back straight and feet planted on the floor.
  • Keep your knees a few inches apart.
  • Raise one foot at a time.
  • Make sure your knees come straight up from the starting position.
  • Try to raise your foot at least 3 inches off the ground.
  • Repeat the motion with each foot, 5-15 times each.

Benefits Of Core Exercises

There are many benefits of core exercises, especially for seniors. First off, core exercises will improve overall balance. All movements will be more controlled after working out your core. With the improved balance comes improved body strength and a reduced risk of injury.

A strong core will make daily tasks easier. Standing up or even getting out of bed is more difficult when dealing with a weak core. Stronger cores reduce pain levels by strengthening the lower back at the same time.

Independent Living At Desert Winds Retirement In Peoria, Arizona 

If you are searching for an independent living facility in Peoria, ArizonaDesert Winds Retirement Community is the facility for you! Travel over to our independent living page to see pictures find out more about our facility, amenities, floor plans and more.

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