Core Exercises for Older Adults: 4-Week Plan

Getting on and off the floor for crunches or planks can be unrealistic—or unsafe—for many older adults. The good news: you don’t need traditional “ab workouts” to build a strong, steady core.

Quick answer: the safest core exercises for older adults (start here)

If you want core exercises for older adults that are joint-friendly and easy to do at home, start with this simple circuit 2–3× per week:

1. Seated Marches (10–15/leg)
2. Seated Knee Extensions (8–12/leg)
3. Seated Side Bends (6–8 bends/side)
4. Seated Core Press (5–8 holds of 5–10 seconds)

These moves are based on the same “core = stability” idea highlighted by major health organizations (not “do more sit-ups”), including Harvard Health and the Mayo Clinic.

Why core training matters more as you get older

A 2024 meta-analysis found that core training improved balance performance in older adults. Across studies, improvements showed up on common balance and mobility tests such as:

• Timed Up and Go (TUG)
• Functional Reach Test (FRT)
• Gait tests
• One-Leg Stance Test (OLST)

And the stakes are real: more than 1 in 4 adults age 65+ falls each year, and a fall doubles your chance of falling again (CDC fall facts).

This guide gives you a gentle, progressive 4‑week core program you can do at home—starting from a chair and, if you’re ready, working up to supported standing exercises.

• No floor work required to start
• Detailed, step-by-step instructions so you know exactly how to move
• Built-in options if you have osteopenia/osteoporosis, back discomfort, or a recent joint replacement

As always, talk with your clinician or physical therapist before beginning if you’ve had a recent surgery, fall, fracture, or any new/worsening pain.

What is your “core” (and why does it help with daily life)?

Your core is the group of muscles around your trunk and hips that help stabilize your spine and transfer force between your upper and lower body—an idea emphasized in core-strength education materials from organizations like the Mayo Clinic.

(Examples and roles summarized from Mayo Clinic and Harvard Health.)

Why crunches aren’t the goal

Traditional sit-ups and crunches are often a poor fit for older adults because they can be neck-straining and tend to emphasize hip flexors more than the full “core cylinder” (Harvard Health). In contrast, stability-focused moves (bracing + controlled limbs) train the core to do what it does in real life: keep you steady.

If you’re also working on bone health or managing osteopenia/osteoporosis, you’ll typically want to avoid deep, repeated spinal flexion and aggressive twisting under load unless your clinician/physical therapist says it’s appropriate. That precaution is noted in guidance from the Mayo Clinic on exercise for osteoporosis. For a bigger-picture bone-friendly program, see our exercise guide for osteoporosis.

Safety first: how to know you’re exercising at the right level

Before you start, run through this quick checklist.

Talk to your clinician or physical therapist if

• You’ve had hip, back, or abdominal surgery in the last 6–12 months
• You’ve had a recent fall or fracture
• You’ve been told you have osteoporosis with vertebral fractures
• You have unstable heart, lung, or neurological conditions

During exercise: stop and rest if you notice

Your goal is controlled, comfortable effort—not pushing through warning signs. If anything feels sudden, unusual, or scary, stop, rest, and get medical advice if symptoms don’t resolve quickly.

Stop and rest if you have:

• Sharp or worsening pain (especially in your spine or joints)
• Chest pain, pressure, or new shortness of breath
• Dizziness, vision changes, or feeling like you might faint

Set yourself up for success

• Use support: Keep a sturdy chair or countertop within arm’s reach for standing exercises.
• Move in a pain‑free range: Gentle muscle work is okay; sharp joint pain is not.

If you’re returning from a hip replacement or other joint surgery, follow the movement precautions your surgeon or physical therapist gave you.

For more balance-specific guidance, you can layer this plan with our fall prevention exercise program and balance exercises for every level.

How this 4‑week core plan works

Goal: 2–3 core sessions per week, about 10–15 minutes each.

• Weeks 1–2: Mostly seated chair exercises to build confidence and endurance.
• Weeks 3–4: Add supported standing moves that connect core strength to balance and walking.

You can stay longer in Weeks 1–2 if you’re rebuilding after an injury or surgery. Progress only when the current level feels steady and pain‑free.

Week‑by‑week overview

How to activate your core: the “belly brace”

Before any exercise, we’ll use a simple belly brace—a way to gently turn on your deep core muscles without holding your breath. The Mayo Clinic’s core-strength guidance emphasizes engaging the deep abdominal muscles while breathing normally during core work (Mayo Clinic).

Belly brace (can be done seated or standing)

1. Sit or stand tall, shoulders relaxed.
2. Breathe in through your nose, letting your ribs widen gently.
3. As you breathe out, imagine tightening a belt one notch around your waist.
4. You should feel a light firming around your middle—not a hard “suck in” and not holding your breath.
5. Hold this light tension while breathing normally.

Use this brace during each exercise below. If you feel yourself holding your breath or tensing your neck, pause, reset, and make the movement smaller.

Seated core exercises for older adults (Weeks 1–2)

You’ll need: a sturdy chair without wheels, placed on a non‑slip surface.

Before each seated exercise:

• Sit toward the front of the chair, feet flat, knees over ankles.
• Imagine a string lifting the top of your head toward the ceiling.
• Gently roll your shoulders up, back, and down.
• Add a light belly brace as described above.

Tip: If stiffness is a barrier, consider pairing this plan with a gentle mobility routine like our chair yoga routine.

1) Seated marches

Targets: hip flexors + trunk stability

1. Sit tall with your belly lightly braced.
2. Holding the sides of the chair for balance, slowly lift one knee a few inches, then lower it.
3. Alternate legs like a slow march.
4. Keep your trunk tall—avoid leaning back or rocking.

Reps: 10–15 marches per leg

Make it easier: Lift your feet only an inch off the floor.

Make it harder: Pause for 2–3 seconds at the top of each march.

2) Seated knee extensions

Targets: quads + core stability

1. Sit tall, hands on the sides of the chair.
2. Brace your belly lightly.
3. Slowly straighten one knee until your foot is off the floor.
4. Gently squeeze the muscles on the front of your thigh for 2 seconds.
5. Lower with control and switch legs.

Reps: 8–12 per leg

3) Seated side bends (small range)

Targets: side abdominal muscles (obliques)

1. Sit tall, feet planted.
2. Place your right hand lightly on your right thigh; your left arm rests at your side.
3. Brace your belly.
4. Gently lean your torso to the right, sliding your right hand toward your knee.
5. Return to center.
6. Then, place your left hand on your left thigh and repeat, bending gently to the left.

Reps: 6–8 bends per side

Osteoporosis note: If you have osteoporosis or a history of vertebral fractures, keep this motion very small and prioritize posture and pain-free movement.

Make it harder: Reach your non-support arm overhead only if your shoulders tolerate it and it feels steady.

4) Seated core press

Targets: anterior core + teaches bracing under load

1. Sit tall with feet hip‑width, belly braced.
2. Clasp your hands together in front of your chest.
3. Slowly straighten your arms so your hands move straight out in front of you.
4. Hold 5–10 seconds while breathing, then bring hands back to your chest.

Reps: 5–8 holds

Make it easier: Keep elbows slightly bent and shorten the hold.

Make it harder: Increase the hold time by a few seconds.

Supported standing core + balance exercises (Weeks 3–4)

When the chair routine feels comfortable and you can do it without fatigue or pain, you can add these standing variations. Always keep a countertop or chair within reach.

If standing isn’t safe for you right now, simply stay with the seated routine longer—that’s still valuable core work.

5) Supported mini marches (standing)

Targets: trunk control, hip flexors, balance

1. Stand facing a counter or the back of a sturdy chair, holding it lightly.
2. Stand tall and add a light belly brace.
3. Slowly lift one knee a few inches, then lower; alternate legs.
4. Avoid leaning on your hands—use them only for balance.

Reps: 10–15 marches per leg

6) Sit‑to‑stand with a core brace

Targets: thighs, hips, and core—highly functional for daily life

The CDC’s STEADI materials include a Chair Rise Exercise to strengthen the thighs and buttocks, with a goal of using your hands less as you get stronger (CDC STEADI Chair Rise Exercise PDF).

1. Sit toward the front of your chair, feet under your knees.
2. Lean your chest slightly forward, brace your belly.
3. Press through your heels to stand up. Use your hands on the chair only as much as needed.
4. Step back until you feel the chair behind your legs, then slowly lower to sit.

Reps: 8–10

Make it easier: Use your hands on the armrests or a walker to help.

Make it harder: Cross your arms over your chest once you feel steady and your clinician/physical therapist agrees.

7) Incline wall or counter plank

Targets: front core and shoulders with less stress than a floor plank

Building core stability with plank-style holds is a strategy highlighted in guidance for older adults (Harvard Health). The incline plank is a safe variation that applies this principle with less stress on the joints.

1. Stand facing a wall or sturdy counter.
2. Place your forearms on the surface, elbows under shoulders.
3. Walk your feet back until your body forms a straight line from head to heels.
4. Brace your belly and gently squeeze your glutes.
5. Hold while breathing calmly.

Time: 10–20 seconds; repeat 2–3 times

Make it easier: Stand closer so your body is more upright.

Make it harder: Hold longer or step your feet slightly farther back.

If you’d like a more detailed progression (including floor options when appropriate), our core strength guide goes deeper.

8) Heel‑to‑toe stand (tandem stance) with light support

Targets: trunk control + ankle balance

1. Stand sideways to a counter so one hand can rest on it.
2. Place one foot directly in front of the other, like you’re standing on a tightrope.
3. Gently brace your belly and look straight ahead.
4. Lightly touch the counter with just your fingertips.
5. Hold for 10–20 seconds, then switch which foot is in front and hold again.
6. Turn around so the counter is available to your other hand and repeat the sequence on that side.

Reps: 2–3 holds per side

Putting it together: sample routines

Option A: 10‑minute chair‑only core routine (great starting point)

Do this 2–3× per week for Weeks 1–2.

1. Seated Marches – 10–15 per leg
2. Seated Knee Extensions – 8–12 per leg
3. Seated Side Bends – 6–8 per side
4. Seated Core Press – 5–8 holds of 5–10 seconds

If you finish and feel like you could easily do more, rest 1–2 minutes and repeat the circuit a second time.

Option B: 15‑minute chair + standing core & balance routine (Weeks 3–4)

Alternate this with the chair-only routine, or use this one if you feel steady standing.

1. Seated Marches – 10 per leg
2. Seated Knee Extensions – 8–10 per leg
3. Sit‑to‑Stand With Core Brace – 8–10 reps
4. Supported Mini Marches (Standing) – 10–15 per leg
5. Incline Wall/Counter Plank – 10–20 seconds × 2–3
6. Heel‑to‑Toe Stand – 10–20 seconds per side × 2

Spend a minute at the end walking slowly around your home to “cool down” and notice how your posture and balance feel.

How to progress after 4 weeks

If you’ve been consistent for a month and your exercises feel easier, that’s a win—and a sign it may be time to gently progress.

You can:

• Add a second round of the routine on two of your weekly sessions
• Hold your wall plank and balance positions 5–10 seconds longer
• Use only one fingertip instead of a full hand for balance support

From here, many people benefit from a broader strength program that trains legs, upper body, and bone health too. Helpful next steps:

• Fitness for seniors: safe exercises to maintain muscle mass
• Building muscle after 50
• Mobility drills for office workers, runners, and seniors

Tracking your progress: how BodySpec DEXA fits in

Core training is about more than appearance—it’s about stability, confidence, and independence. If you like objective feedback, a BodySpec whole‑body DEXA scan can quantify changes in lean mass (including trunk and legs), provide a non-diagnostic whole-body bone density snapshot, and estimate visceral adipose tissue (VAT)—an internal fat depot linked with cardiometabolic risk factors. Learn more in our guide to DEXA scan benefits for bone health and body composition.

Ready to put numbers to your progress? Book a BodySpec DEXA scan.

Key takeaways

• You don’t need to get on the floor or do crunches to strengthen your core (Harvard Health).
• Gentle, chair‑based core exercises are a safe starting point for many older adults.
• Adding supported standing work ties your core directly to balance and walking.
• Aim for 2–3 short sessions per week and progress only when movements feel steady and pain‑free.
• If you’ve had a fall, fracture, recent surgery, or complex medical history, work with your clinician or physical therapist to personalize this plan.

With consistent practice, you can build a steadier, stronger core that supports the activities you care about, from playing with grandkids to staying independent for years to come.