The Best Standing Core Exercises For Seniors (sample workout)

Core exercises for older adults are an effective way to build ab workouts that target the core muscle groups, including the abdominal muscles. These workouts will be light and easy for seniors to ease into. Exercising is beneficial at any age, but particularly important for those of an older age.

6 min read
Sean's profile
Written by
Sean Klein
Published on
15/03/22
Last updated
02/05/22
In This Resource
  • Benefits of Standing Core Exercises for Seniors
  • 1. Balance, Stability And Core Strength
  • 2. Lower Back Muscles And Pain Prevention
  • 3. Simple And Effective Exercise Selection
  • The Best Standing Core Exercises For Seniors
  • How to Use the Standing Core Exercises
  • 1. Start With Conservative Weight Selection
  • 2. Put Emphasis On Controlling The Movements
  • 3. Perform Core Exercises Regularly
  • 4. Integrate Core Training Into Full Body Resistance Training
  • Sample Standing Core Workout For Seniors
  • More Exercises for Seniors

Seniors can massively benefit from training their core and using resistance training to improve health in general. Standing core exercises can be some of the most effective for seniors when they are starting their training journey. A lot of other articles will propose bodyweight standing core exercises, although these have some value, they are often exercises which are unable to create any real adaptation. Here we have some of the most effective standing exercises to create the desired adaptations for senior.

Benefits of Standing Core Exercises for Seniors

1. Balance, Stability And Core Strength

Standing core exercises are a great way to build stability in the trunk and hip joints. This is crucial for seniors as the can massively reduce the risk of falls. This increased balance and stability in seniors is so important for confidence in day to day activities and remaining active in other ways like sport and hiking.

2. Lower Back Muscles And Pain Prevention

Having a strong lower back is one of the best predictors of preventing back pain, making some of these standing core exercises perfect for seniors looking to avoid chronic lower back pain. Take for example the single arm front rack carry. Not only does this engage the entire trunk musculature, it requires the erector spine muscles to stabilise and therefore adapt and grow. Increasing the stability of the lower back and therefore preventing lower back pain.

3. Simple And Effective Exercise Selection

These exercises can be done by almost anyone, they require extremely low skill levels and are very simple to learn effective technique. This means we can adapt to them quickly as there is no skill acquisition required.

The Best Standing Core Exercises For Seniors

How to Use the Standing Core Exercises

1. Start With Conservative Weight Selection

Use weights you feel very comfortable with for the first few times you do the exercises just to be sure to not over exert yourself. Be patient and progress the weight overtime, do not rush and potentially risk these exercises causing injury or a lot of soreness.

2. Put Emphasis On Controlling The Movements

These movements should be carried out with as much control as possible. Actively think about moving slowly and not allowing the weight to move or pull you out of position.

3. Perform Core Exercises Regularly

In order for resistance training to be effective it need to be done in regular intervals. Twice a week is usually a sustainable amount for resistance training while also allowing you to see the effects of your work.

4. Integrate Core Training Into Full Body Resistance Training

Core training can be great when done in conjunction with full body resistance training. This means you will do your core training within sessions where you’r working other movement patterns or body parts.

Sample Standing Core Workout For Seniors

Complete 3 rounds

1. KB Suitcase Hold

Hold for 30 seconds

2. Single Arm Front Rack March

Complete 12 repetitions

More Exercises for Seniors

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