Top 10 Seated Core Exercises for Seniors

Staying active is so important for everyone’s health, particularly for seniors. But it’s not always easy to figure out where to start, especially if they have limited mobility.

That’s why seated core exercises are so useful for your aging parents at home.

These exercises are a good form of in-home physical therapy. They’re simple, safe, and effective.

They’re designed to strengthen the core muscles—the abs, obliques, and lower back—which are essential for balance, posture, and overall mobility.

Below, I’ve laid out ten seated core exercises that you can do with your parent. Each one includes step-by-step instructions and tips to make sure they’re done safely and effectively.

New To Seated Core Exercises for Seniors?

Seated core exercises are gentle, effective movements done while sitting in a sturdy chair.

They focus on strengthening the core muscles, which include the abs, obliques, and lower back. These muscles are essential for balance, posture, and overall mobility.

The good part is that these exercises are safe, low-impact, and can be done at home without any fancy equipment.

Top Seated Core Exercises for Seniors

All you need is a chair, some determination, and a few minutes each day to make a big difference in your parent’s health.

You really should add these exercises to your parent care checklist.

• Seated Marching

To help your parent do seated marching, have them sit upright in a sturdy chair with their feet flat on the ground. Encourage them to lift one knee toward their chest, lower it slowly, and repeat with the other leg.

They should keep their back straight throughout the movement. Remind them not to lean back or slouch, as this can reduce the effectiveness of the exercise and strain their posture.

You can guide them to imagine a string pulling their head upward to maintain good alignment.

If they find it challenging, suggest lifting their knees only slightly, or, if they’re up for it, they can add ankle weights for a bit of resistance.

• Seated Torso Twists

For torso twists, have them sit tall with their feet flat on the floor. Ask them to hold their hands together at chest level and gently twist their upper body to the left, then to the right.

The motion should be slow and smooth to avoid any jerky movements. Remind them to focus on engaging their core muscles and twisting only as far as feels comfortable.

If they want to add some variety, holding a small water bottle or light weight can make this exercise a little more challenging.

• Seated Side Bends

Guide your parent to sit with their feet flat on the floor and their arms resting by their sides. They’ll lean slowly to one side, reaching their hand toward the floor, then return to the center before repeating on the other side.

The key is to keep the movement controlled and avoid lifting their hips off the chair.

If they’re looking for an extra challenge, a resistance band around their torso can provide additional work for their muscles.

• Seated Pelvic Tilts

For pelvic tilts, your parent will sit upright with their feet flat on the floor. They’ll gently rock their pelvis forward to arch their lower back slightly, then rock it backward to round their back.

This is a slow and deliberate movement that shouldn’t strain their lower back.

If they feel discomfort, placing a cushion behind their lower back can add extra support and make the motion more comfortable.

• Seated Bicycle Pedaling

This exercise is great for coordination and core engagement. Have your parent sit back slightly in their chair and lift their legs.

They’ll move their legs in a pedaling motion, as if riding a bike. Encourage them to keep their core engaged and the movements smooth. If lifting both legs is too difficult, they can pedal one leg at a time.

Here are some other really cool activities that parents can do to have fun and stay healthy, even if they’re bedbound.

• Seated Forward Punches

In seated forward punches, your parent will sit upright with their fists at shoulder height. They’ll extend one arm forward in a punching motion, then alternate with the other arm.

The movement should be steady, with no locking of the elbows or excessive twisting of the shoulders.

Remind them to exhale with each punch, as this can help them stay focused and maintain a rhythm. Adding light weights to their hands can increase the intensity of this exercise.

• Seated Knee Lifts with a Twist

This exercise combines knee lifts with a gentle twist for added core activation. Your parent will lift one knee while twisting their torso to bring the opposite elbow toward it. They’ll then alternate sides.

Encourage them to keep their back straight and their movements controlled, avoiding any rushing. If the twisting feels uncomfortable, they can reduce the range of motion to make it easier.

Make sure they’re wearing the right shoes for any of this; light and comfortable.

• Seated Oblique Crunches

Oblique crunches are great for targeting the sides of the core. Have your parent sit upright and lean slightly to one side, bringing their opposite elbow toward their hip. After returning to the center, they’ll switch sides.

Encourage them to focus on slow, steady motions and avoid straining their neck or lower back. If needed, a cushion behind their back can offer additional support.

• Seated Leg Extensions

For leg extensions, your parent will extend one leg straight out, hold it for a few seconds, and then lower it slowly before alternating legs.

They should avoid locking their knees and keep their foot flexed for better muscle engagement.

Resistance bands around their ankles can make this exercise more challenging if they’re comfortable with it.

This is definitely for seniors who can walk. But if you’re caring for a senior who has challenges walking, this guide tells you exactly what to do, according to experts.

• Seated Heel Raises

Finally, heel raises are a simple but effective way to strengthen the calves and improve balance.

Have your parent lift their heels off the ground while keeping their toes planted, then lower them back down.

Encourage them to focus on steady, even movements and engage their calf muscles. If they’re looking for more resistance, ankle weights can be a great addition.

Making These Exercises Work for You

Having trouble getting started with your loved one at home? Just do these simple things:

• Set Up the Right Space: Use a sturdy chair with no wheels and ensure the floor isn’t slippery.
• Choose the Right Time: Find a part of the day when your parent feels most energetic and willing to try something new.
• Start Small: Pick 2–3 exercises to begin with, then gradually add more as they build confidence and strength.
• Keep It Fun: Play some of their favorite music or chat with them during the exercises to make the experience more enjoyable.

Author Profile

Dr. Ella Njike

Founder and CEO at Global One Home Care | Website

Ella Njike is the CEO and founder of Global One Home Care, a Boston-based home care agency that offers compassionate and exclusive in-home care for seniors and people with disabilities; from the very comfort of their homes. Njike Ella believes that true care goes beyond just physical assistance. It's about forming genuine connections and fostering a sense of belonging, where every individual's journey is valued and respected. Njike's commitment is to create a holistic care experience that focuses not only on day-to-day tasks but also on emotional well-being. He embodies the values of warmth, respect, and cultural diversity and understands the importance of creating a nurturing environment that feels like home.

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