Seven gentle moves that strengthen the muscles you use to stand up, reach and stay steady, with no sit-ups required.
Your core is more than your stomach muscles. It's the whole band of muscle around your middle that holds you up when you stand from a chair, reach into a cupboard or catch yourself on an uneven sidewalk. This guide covers seven core exercises for seniors, starting in a chair and moving to the floor or a bed, with clear steps and safety notes. HipTrain wrote it. We're a live online personal training service, and our coaches teach these moves often. If you have back problems or osteoporosis, talk with your doctor before you start.
Safe core exercises for seniors include seated tummy tightening, seated knee lifts, the bridge, the single-leg abdominal press, the bird dog (quadruped), the modified plank and the side plank on your knees. Mayo Clinic suggests one set of 12 to 15 repetitions of each, breathing freely, and checking with your health care professional first if you have back problems or osteoporosis. You don't need sit-ups.
Mayo Clinic describes the core as the central part of your body: your pelvis, lower back, hips and stomach. Core exercises train those muscles to work together, which leads to better balance and stability.
That shows up in daily life. Mayo Clinic says strong core muscles make it easier to get a glass from the top shelf or bend down to tie your shoes, while weak core muscles can leave you more prone to poor posture, lower back pain and muscle injuries. It also says strengthening your core may help back pain get better and lower the risk of falls.
Core work fits inside the bigger picture. The CDC recommends muscle-strengthening activities on at least 2 days a week for adults 65 and older, working all major muscle groups, and the abdomen and back are on that list.
The first two are seated. The rest are on a mat, carpet or firm bed. Mayo Clinic's instructions are the basis for moves 3 to 7.
Sit tall near the front of a sturdy chair, feet flat. Gently draw your belly button toward your spine, as if zipping up snug pants. Hold for three slow breaths, then relax. Repeat 10 times. This is the foundation for every other move.
Sit tall, tighten your middle, and lift one knee a few inches. Hold for two breaths, lower, and switch. Do 8 to 12 each side. Hold the chair seat if you need to.
Lie on your back with your knees bent. Keep your back neutral, not arched and not pressed into the floor, and tighten your abdominal muscles. Raise your hips until they line up with your knees and shoulders. Hold for three deep breaths, then lower. Mayo Clinic describes this as a way to work many core muscles at once.
Lie on your back with your knees bent and your back neutral. Lift your right leg so your knee and hip are bent at right angles, and rest your right hand on top of your knee. Push your hand into your knee while using your stomach muscles to push your knee back into your hand. Keep your arm straight and hold for three deep breaths. Switch sides.
Start on your hands and knees, hands under your shoulders, head in line with your back. Tighten your middle. Reach one arm forward and hold for three breaths, then switch arms. Next, slide one leg back and lift it, hold, and switch. Later, try the opposite arm and leg together. Put a folded towel under your knees for comfort.
Lie on your stomach and raise yourself onto your forearms and knees, shoulders above your elbows, head in line with your back. Tighten your middle and hold for three deep breaths. If this is too much, do it standing with your forearms on a kitchen counter and your feet stepped back.
Lie on your side and prop yourself up on your forearm, shoulder above your elbow, knees bent. Keep your shoulders, hips and knees in a line, tighten your middle and hold for three deep breaths. Switch sides. Mayo Clinic notes the side plank works the muscles along the side of your body.
This is an example only. Pair core work with your other strength days.
Classic sit-ups and toe-touch crunches pull on the neck and round the spine. If you do a crunch, Mayo Clinic suggests crossing your arms on your chest instead of locking your hands behind your head, to avoid straining your neck. If you have osteoporosis, ask your doctor which moves to avoid. For example, Mayo Clinic says people with osteoporosis should avoid the knee-to-chest stretch because it may raise the risk of compression fractures in the spine.
Core exercises look simple but are easy to do wrong. The back arches, the breath stops, or the hips sag. A coach watching on camera can catch that in the moment and give you an easier or harder version.
HipTrain is live 1-on-1 personal training over video with the same certified coach every time.
"I've been training with Felipe for about 3 months, and I can tell a difference in my abs and overall fitness. Felipe pushes me beyond what I'd do on my own, but is still considerate of my age (70's) and limitations." (Carole N., Google review)
"I have been doing one on one yoga with HipTrain for 3 years now. I went from almost no fitness level to having the ability to move freely without aches and pains. I can support my own body weight in planks!" (Lauren R., Google review)
Your first session is free with no credit card. See how we work with older adults on our seniors page, or pair this guide with balance exercises for seniors.
Where HipTrain isn't the right fit: if you have significant back pain or a recent spine injury, start with your doctor or a physical therapist. Our coaches are certified trainers, not medical providers.
Seated tummy tightening is a gentle starting point because you're supported by the chair. The bridge and bird dog are good next steps for most people once they're cleared by their doctor.
Three or four moves per session is plenty. Mayo Clinic suggests one set of 12 to 15 repetitions of each exercise.
Yes, if the mattress is firm. The bridge and single-leg abdominal press work well on a bed. Planks need a firmer surface.
Mayo Clinic says strengthening your core may help back pain get better. If you already have back pain, ask your doctor which exercises are right for you before you start.
No. A sturdy chair, a mat or carpet, and maybe a folded towel for your knees are enough.
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We checked these guidelines in October 2026. Guidance changes, so confirm with your doctor what's right for you.