Core Exercises for Older Adults1

Core Exercises for Older Adults/Seniors


Our core is a complex series of muscles that move, support, and stabilize the spine.  It involves all the muscles in your midsection including front, back and sides. The core includes traverse abdominis, erector spinae, rectus abdominis, internal and external obliques, pelvic floor, glutes, multifidus and hip flexors.


The core is a key part of your body’s support structure. Strong core muscles generate the strength, stability and mobility needed to carry out everyday activities such as carrying shopping, climbing the stairs, and getting into a car. 


Core training is critical for the health and well-being of older adults.  It can significantly improve conditions such as back pain, poor coordination and balance deficit and improve posture 


An effective core training will focus on core mobility which refers to the movement of your spine and hips; core stability which is the ability to control the position and movement of your midsection; and core strength which is the ability to perform challenging physical tasks that demand good form and control. 


Below is the list of core workout videos appropriate for older adults/beginners including instructional videos explaining the proper technique of some of the basic core exercises. 


Instructional Video

  1. Plank 
  2. Bridge 
  3. Bird Dog 
  4. Dead Dog 

Core Workout

  1. Floor workout 
  2. Standing workout 
  3. Seated workout 

If you require further guidance, send an email to [email protected]