7 No-Fail Seated Abdomen Exercises For Seniors

As an Amazon affiliate, I may earn from qualifying purchases. Please read our Disclaimer and Privacy Policy.

The best abdomen exercises for seniors should be safe and easy to do. Most people think core exercises will reduce belly fat. Unfortunately, that’s a myth. Does that mean you should forget about core exercises? Absolutely not!

You might be surprised to learn how many everyday activities require strong abdominal muscles. Have you ever had to push open a heavy door against the wind? Yes, it takes upper body strength, but you need abdominal strength to stabilize your spine. 

A weak core is a recipe for low back pain, poor posture, loss of balance, and a greater risk of injury while doing even the simplest daily tasks. 

In this post, you’ll discover a variety of abdominal exercises designed to strengthen the deep core muscles. I’ve also included links to my trusted certified instructor over on YouTube. She has workouts specific to the over-50 crowd. I’ve been doing her workouts for years, and I promise they are fun, challenging, effective, and safe for all levels.

Disclaimer: 

This content is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor or health care provider before starting any exercise program, including seated abdomen exercises for seniors, especially if you have a medical condition or concerns. Stop any activity that causes pain, dizziness, or discomfort, and seek medical attention if needed.

A Quick Note for Those with Osteoporosis or Osteopenia

If you have osteoporosis, osteopenia, or are recovering from an injury, some core exercises may need to be modified. In general, avoid:

• Deep forward bending (like crunches or sit-ups)
• Fast or forceful twisting
• Heavy weights or jerky movements

Instead, focus on posture-based exercises like seated pelvic tilts, belly button pull-ins, and gentle core engagement. Abdomen exercises for seniors should be performed in a slow, controlled manner without excessive twisting, pulling, or jerking.

Watch this video on how to safely torch your abs!

7 No-Fail Seated Abdomen Exercises For Seniors

The seven abdomen exercises for seniors below are designed to help you build strength and stability. Practicing good form is essential to avoid strain or injury, especially when managing a chronic condition or limited mobility. 

Move slowly, listen to your body, and never push through pain. Suppose you’re new to exercise, returning after a break, or dealing with osteoporosis, osteopenia, or balance concerns. In that case, check with your doctor or a physical therapist before beginning.

 

Pin

1. Seated Wood Chops (Not osteoporosis/osteopenia friendly)

Wood chops can be completed seated with both feet planted on the floor, hip-width apart. To engage the core more fully, you can also do this exercise standing or kneeling. 

Starting Position (seated abdomen exercises for seniors)

• Sit tall near the front edge of an armless chair.
• Feet flat on the floor, hip-width apart.
• Knees bent at about 90 degrees.
• Engage your core by gently pulling your belly button in toward your spine.
• Hold a very light weight or (for beginners) clasp your hands together without a weight and extend your arms straight out in front of you.
• Imagine you’re holding an axe and, with the arms straight and your hands clasped together, move your arms on a diagonal to your opposite shoulder.

The Movement – Chop Downward

• In a controlled motion, “chop” the hands diagonally down across your body toward the outside of your left thigh or hip.
• Allow your torso to rotate gently, but keep your hips facing forward.
• Exhale as you twist and lower your arms. 

Return to Start

• Inhale as you slowly bring your arms back up to the starting position over your right shoulder.
• Keep the movement slow and controlled.

 Repetitions

• Perform 8–12 reps on one side.
• Then switch sides.
• Perform 1–2 sets per side to start.

What It Works & Why You Need It

This exercise targets the entire core, including the obliques.

 

Pin

2. Seated Knee Lifts

Knee lifts can be performed seated or standing. If you’re going to try it from a standing position, make sure to place your hand on the wall or the back of a sturdy chair for balance. 

Starting Position (seated abdomen exercises for seniors)

• Sit tall near the front edge of a sturdy, armless chair with your feet flat on the floor, about hip-width apart.
• Place your hands lightly on the sides of the chair or your thighs for balance, without leaning backward.
• Keep your chest lifted, shoulders relaxed, and back straight. Engage your abdominal muscles by gently pulling your belly button in toward your spine.

The Movement

• Exhale and slowly lift one knee a few inches off the floor while keeping the rest of your body still.
• Focus on using your abdominal muscles to lift the knee rather than pulling with your hip flexors alone.
• Avoid leaning back or using momentum. The movement should be slow and controlled.

Return to Start

• Inhale and slowly lower your foot back to the floor with control.
• Reset your posture if needed to stay tall and engaged through your core.

Repetitions

• Alternate legs, lifting the right knee, then the left, for a total of 10 to 15 repetitions per side.
• Perform 1 to 2 sets to start, resting in between as needed.
• If comfortable and safe, you can progress to lifting both knees together for a slightly greater challenge, but only once good form is maintained.

What It Works & Why You Need It

This move strengthens your lower abdominal muscles and hip flexors.

Pin

3. Chair Planks

Chair planks are a great option if you have weak abdominal muscles. 

Starting Position (seated abdomen exercises for seniors)

• Stand facing the front of a sturdy, non-moving chair with no wheels. The chair should be placed against a wall or on a non-slip surface to prevent sliding.
• Place your hands flat on the front edge or seat of the chair, about shoulder-width apart.
• Walk your feet back slowly until your body forms a straight line from your head to your heels, creating an inclined plank position. Your weight should be supported between your hands and feet.

Setup

• Keep your wrists directly under your shoulders.
• Engage your abdominal muscles by gently pulling your belly button toward your spine.
• Keep your legs straight, but not locked at the knees.
• Maintain a long neck and keep your gaze slightly forward or down to avoid straining your neck.
• Avoid letting your hips sag or sticking your bottom in the air.

The Movement

• Breathe steadily as you hold the position, focusing on tightening your abdominal muscles and maintaining good posture.
• Keep your shoulders away from your ears and squeeze your glutes and thighs to help support your body.
• Continue to hold the plank position while breathing slowly and evenly.

Return to Start

• After holding the plank for the desired amount of time, slowly walk your feet back toward the chair to stand upright.
• Release your hands from the chair and stand tall.
• Shake out your arms and legs to relax your muscles.

Repetitions

• Start by holding the plank for 10 to 20 seconds, focusing on good form.
• Rest for 30 to 60 seconds.
• Repeat 2 to 3 times, gradually increasing your hold time as your core strength improves.
• As you get stronger, aim to hold the position for up to 30 to 60 seconds per set while maintaining proper form.

What It Works & Why You Need It

Planks, whether modified or not, work the transverse abdominis, which are the deepest core muscles.

Pin

4. Seated Pelvic Tilts

A seated pelvic tilt is like a cat-cow yoga pose. The goal is to engage the pelvic floor muscles while promoting spinal mobility. 

Starting Position (seated abdomen exercises for seniors)

• Sit tall near the front edge of a sturdy, armless chair with both feet flat on the floor, about hip-width apart.
• Your knees should be bent at approximately 90 degrees.
• Place your hands gently on your thighs or on your hips to help guide the movement and feel the motion.
• Sit upright with a long spine, chest lifted, and shoulders relaxed.

Setup

• Engage your abdominal muscles by gently pulling your belly button in toward your spine.
• Keep your neck and shoulders relaxed. The movement comes from your pelvis, not your upper body.
• Imagine your pelvis is like a bowl of water; tilting it forward spills water out the front, tilting it backward spills water out the back.

The Movement

• Exhale slowly as you tilt your pelvis backward by gently tucking your tailbone under.
• This movement will create a slight rounding or flattening of your lower back.
• Focus on using your abdominal muscles to guide the tilt, not pushing with your legs.
• Avoid leaning your whole upper body backward.

Return to Start

• Inhale as you slowly return your pelvis to a neutral position, sitting tall with a natural curve in your lower back.
• Reset your posture if needed: shoulders relaxed, chest lifted, and feet flat on the floor.

Repetitions

• Perform 10 to 15 slow and controlled pelvic tilts.
• Rest briefly, then repeat for 1 to 2 sets as tolerated.
• Focus on quality of movement over quantity, keeping the motion small and controlled.
• As your strength and control improve, you can gradually increase repetitions or add a gentle hold (2-3 seconds) at the end of the tilt.

What It Works & Why You Need It

This exercise engages the pelvic floor and lower back muscles, promoting spinal mobility and reducing lower back pain.

Pin

5. Seated Leg Lifts with Twist (Not osteoporosis/osteopenia friendly)

If you have osteoporosis, osteopenia, or are otherwise not able to safely twist your spine, you can perform this exercise simply by lifting and holding your leg. Your abdominal muscles will be engaged, and you’ll also feel some heat in your quadriceps muscles on the upper front of your legs. 

Starting Position (seated abdomen exercises for seniors)

• Sit tall near the front edge of a sturdy, armless chair with your feet flat on the floor, hip-width apart.
• Keep your knees bent at 90 degrees and your spine long, with shoulders relaxed away from your ears.
• Place your hands lightly on your thighs or at your sides to begin.

Setup

• Engage your core by gently pulling your belly button in toward your spine to create abdominal support.
• Sit upright without leaning back against the chair.
• Prepare to lift one leg while maintaining stable posture through your torso.

The Movement

• Exhale slowly as you lift your right knee a few inches off the floor. Keep your foot flexed and knee bent.
• Once the knee is lifted and stable, gently twist your upper body toward the lifted knee.
• Keep the twist small and controlled, moving from your ribcage, not just your shoulders.
• Place your opposite hand (left hand) lightly on the outside of your lifted knee to support the twist, if comfortable. Your right hand can rest on the chair for balance.
• Hold this gentle twist for 2–3 breaths while maintaining length through your spine and keeping your core engaged.

Return to Start

• Inhale as you slowly unwind from the twist, returning your torso to face forward.
• Gently lower your lifted foot back to the floor with control.
• Reset your posture: sit tall, shoulders relaxed, and core engaged.

Repetitions

• Alternate legs, lifting the left knee next and twisting gently toward it.
• Perform 6 to 10 repetitions on each side, moving slowly and with control.
• Rest between sets as needed.
• Focus on maintaining a slow, steady breath throughout the movement and keeping the twist gentle.

What It Works & Why You Need It

This combines leg lifts and rotation to activate your entire core while boosting coordination.

Pin

6. Seated Dead Bug Motion

The dead bug can be performed in several ways. For example, you can do this seated in a chair or lying on the floor. For added challenge, you could add a light free weight (1 – 3 pounds, for example) for added resistance. 

Starting Position (seated abdomen exercises for seniors)

• Sit tall near the front edge of a sturdy chair with both feet flat on the floor, about hip-width apart.
• Your knees should be bent at approximately 90 degrees.
• Sit upright with a long spine, chest lifted, and shoulders relaxed down away from your ears.
• Extend both arms straight out in front of you at shoulder height, palms facing each other. Your thumbs should be pointed towards the ceiling.

Setup

• Engage your abdominal muscles by gently pulling your belly button in toward your spine.
• Keep your back tall and avoid leaning against the backrest of the chair.
• Keep your neck in line with your spine and your gaze forward.
• Be prepared to move opposite limbs in a slow, controlled manner.

The Movement

• Exhale and slowly lift your right knee a few inches off the floor while simultaneously reaching your left arm overhead.
• Keep the movement slow and controlled — avoid using momentum.
• Focus on keeping your core engaged and maintaining good posture.
• Pause briefly when your knee is lifted, and your opposite arm is extended overhead.

Return to Start

• Inhale and slowly lower your right foot back to the floor while bringing your left arm back down in front of you.
• Reset your posture: sit tall, shoulders relaxed, and core engaged.

Repetitions

• Alternate sides, lifting the left knee while raising the right arm overhead.
• Perform 8 to 12 controlled repetitions on each side, moving slowly and deliberately.
• Rest between sets as needed.
• Complete 1 to 2 sets, focusing on maintaining good form and a stable, engaged core throughout the movement.

What It Works & Why You Need It

This mimics the floor dead bug but in a seated position, challenging opposite leg and opposite side coordination for a full-core workout.

Pin

7. Seated Side Reaches

Seated side reaches are a gentle way to engage the oblique muscles (on the sides of your torso). 

Starting Position (seated abdomen exercises for seniors)

• Sit tall near the front edge of a sturdy, armless chair with both feet flat on the floor, about hip-width apart.
• Knees are bent at 90 degrees with feet grounded.
• Sit upright with a long spine, chest lifted, and shoulders relaxed down away from your ears.
• Let your arms rest comfortably at your sides.

Setup

• Engage your core by gently pulling your belly button in toward your spine to create support through your midsection.
• Keep your neck in line with your spine and sit with a sense of energy through the crown of your head.
• Feel balanced and steady through your seat and feet.

The Movement

• Inhale slowly as you lift your right arm straight up toward the ceiling, reaching tall and lengthening the side of your body.
• As you reach up, feel the gentle stretch along the right side of your torso, especially through the oblique muscles (the muscles that run along the sides of your waist).
• Keeping both hips firmly rooted on the chair, exhale slowly as you begin to lean slightly to the left, creating a side bend.
• Avoid rotating your chest. This is a straight side reach, not a rotation.
• Keep your left hand either resting on your left thigh or holding the chair for support.

Return to Start

• Inhale as you slowly return your torso to an upright position, reaching your right arm tall again.
• Exhale as you lower your right arm back down to your side with control.
• Reset your posture: sit tall, shoulders relaxed, core gently engaged.

Repetitions

• Repeat the movement on the left side: Inhale to reach your left arm up, exhale to gently lean to the right, feeling the stretch through the left obliques.
• Perform 6 to 10 slow, controlled side reaches on each side.
• Rest between sets if needed.
• Complete 1 to 2 sets, focusing on quality of movement and breath connection.

Why it Works & Why You Need It

This movement engages and strengthens the oblique muscles as they lengthen and contract to control the side bend and then return the body to an upright position. 

Want More Exercise Ideas, Tips, and Guides? Read These Great Posts!

Why Should Senior Citizens Perform Balance Exercises?

Best Exercise Equipment For Over 60 Home Fitness

21 Effective Resistance Band Exercises for Over 60

17 Simple and Safe Stretching Exercises for Over 50

Summary: 7 No-Fail Seated Abdomen Exercises For Seniors

Staying strong and feeling good doesn’t have to mean getting down on the floor or doing complicated moves at the gym. Most abdomen exercises for seniors can be modified in ways that make them safer and more accessible. They’re worth working into your exercise routine because good inner core strength is what will keep you moving as you age.

Functional strength is no joke! The important thing to remember while performing these (or any) exercises is to focus on good form. Watch YouTube videos like Fitness with PJ and you’ll be on the right track to a stronger body.