Senior Core Workout

Explore, view videos, download, and print out our core routine—designed for seniors across all abilities.

Click the link below to view video examples or larger, individual dumbbell exercise images with descriptions for upper body, lower body, and core. Feel free to print and download.

View Core Workout Examples

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Click the link below to explore tips, expert tricks, and frequently asked questions about core exercises — all designed to help you train safely and confidently.

Explore Core Training

Simple Core Workout for Seniors

Click on an image to enlarge and view details or click on the "view example video" button below each image to see a demo of that exercise.

PLANKS

Planks are the foundational core exercise. They engage nearly every muscle in your midsection, especially your transverse abdominis (deep core stabilizer), rectus abdominis (the “six-pack”), obliques, lower back, and even your glutes and shoulders.

How to do:

Start on your hands and knees
Rest your weight on your forearms
Stretch your legs out and balance on balls of your feet
Make sure your tummy is tucked in and your back is straight
Hold this position for as long as you can–try to go at least 30 seconds

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KNEE PLANKS

Planks are the foundational core exercise. They engage nearly every muscle in your midsection, especially your transverse abdominis (deep core stabilizer), rectus abdominis (the “six-pack”), obliques, lower back, and even your glutes and shoulders.

How to do:

Start on your hands and knees
Rest your weight on your forearms
Make sure your tummy is tucked in and your back is straight
Hold this position for as long as you can–try to go at least 30 seconds

View Video Example

SIDE PLANKS

Side Plank–Hold for 10-30 seconds on each side.

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BIRD DOGS

A favorite among physical therapists, the Bird Dog targets deep core muscles, especially the transverse abdominis and multifidus (key for spinal stability).

How to Do:

Begin on all fours (hands under shoulders, knees under hips).
Extend your right arm and left leg straight out, keeping hips level.
Hold briefly, then return and switch sides.

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RUSSIAN TWIST

These moves build rotational strength and control.

How to Do:

Sit with knees bent, hands clasped together in your lap.
As you rotate your torso side-to-side, tapping your clasped hands beside your hip each time.
Do 10 taps each side

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DEAD BUG

Dead Bug exercises safely reinforce core bracing and lumbar stability without excessive spine stress.

How to Do:

Lie on your back, arms straight up, knees bent 90° above hips.
Slowly lower your right arm and left leg toward the floor, keeping your back flat.
Return to start, then alternate.

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GLUTE BRIDGES

Glute bridges connect your core with your glutes and lower back—key for hip and pelvic stability.

How to Do:

Lie on your back, knees bent, feet flat.
Lift hips until your body forms a straight line from shoulders to knees.
Lower with control.
Do ten times; optional hold at the top for ten seconds

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BICYCLE CRUNCH

A proven muscle activation all-star, bicycle crunches activate both upper and lower abs plus obliques more than most other ab moves.

How to Do:

Lie on your back, knees lifted.
Alternate touching opposite elbow to knee, extending the other leg.
Move slowly and with control.

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BOSU BALL CORE

Integrating planks, bird dogs, or dead bugs into your routine using a Bosu ball creates an unstable environment, forcing your deep stabilizing muscles to activate.

How to Do:

Support your weight with hands or forearms on the dome during planks or bird dogs.
Position the small of your back against the Bosu while performing dead bug movements.

TRAINER TIPS FOR CORE EXERCISES

Emphasize “bracing” your abs (as if you’re about to be punched)
Remember to zip up from pelvic floor
Add difficulty with new moves, not just more reps/time
Controlled moves and not just using momentum