Core exercises are about so much more than sculpting abs. And that only gets more relevant as we get older. Core exercises for seniors can help you lower your risk of falls, maintain healthy posture, and ease lower back pain. 

Better still, you don’t need much, if any, equipment or space to do core exercises. There are movements you can do sitting, standing, or on the floor, depending on your comfort, ability, and fitness level.

Keep reading to learn more about the best core exercises for seniors, how often to do them, and why they’re so important to add to your routine.

What are core exercises?

Core exercises are any exercises that strengthen the muscles in your abdomen, pelvis, or back. While different people may define the “core” of the body a little differently, these three major areas are typically included. “A core exercise is any movement that strengthens and improves mobility and flexibility of the muscles that surround and stabilize the spine, pelvis, and the whole midsection of the body,” says Bold head trainer Alicia Estrada.

That’s what makes core exercises different from ab exercises for seniors. Ab exercises typically don’t work the muscles in the back and the pelvis as much as core exercises.

What muscles make up the core?

There are many different muscles in those three key regions of the core. Here are the main ones you’ll work when you do core exercises:

Abdominal muscles

• Muscles that flex the torso (rectus abdominis)
• Muscles that rotate and bend the torso to the side (internal and external obliques)
• Muscles that stabilize the lower back and pelvis (transverse abdominis)

Pelvic floor muscles

• Muscles that control the bladder and bowel and support reproductive organs (coccygeus and levator ani muscles)

Back muscles

• Muscles that maintain upright posture and control movements of the spine (erector spinae and multifidus)

Benefits of core exercises for seniors

Your core helps support your back as you stand, and it also helps you maintain your balance and move throughout your daily activities and your workouts. Here’s how.

Muscle strength

Anytime you do strengthening exercises, you’ll build strength in the muscles you’re working. The core is no different. Stronger core muscles help you move with ease and without getting as fatigued as quickly.

You need core strength to do things like carry groceries or grandchildren, swing a pickleball paddle, or walk a dog. If your core muscles are weak, not only will these activities (and others) feel harder, you’ll also be more likely to hurt yourself doing them. 

Stronger muscles in the pelvic floor improves bladder control, Rios adds. “This connection is vital for comfort and overall well-being,” she says.

Balance and fall prevention

When you challenge the muscles in your core, they learn to work together better, helping you stay balanced and steady. This is typically called stability, and more stability helps you avoid falls as you move. “Core strength keeps your spine and hips aligned, creating a stable center that supports every movement,” Estrada says.

In one 2025 meta-analysis of 11 studies of people 60 and older, various types of core training programs lasting from four to 18 weeks led to improvements in multiple measures of balance, such as a person’s ability to stand on one leg.

Benefits of core exercises for lower back pain

A common misconception about lower back pain is that you should rest your body to help ease the discomfort. In reality, the opposite is true. Staying active can actually help ease lower back pain, as long as you don’t have any signs of a serious back problem, such as weakness in your arms or legs or loss of control of your bladder or bowels.

It will likely take more than just core exercises to help lower back pain. But it’s one important part of treatment. Building strength in your core muscles helps support your back as you stand and move, potentially limiting pain.

In a study of women 60 or older, those who did physical therapy and core stability training experienced greater improvements in their lower back pain than women who just did physical therapy over a four-week period. 

Posture

Poor posture, such as slouching or hunching, can contribute to lower back pain over time because it leads to imbalances in stress on the muscles of the spine.

Research suggests that devoted core strength programs lead to improvements in posture. When the muscles of your core are stronger, they can better support proper posture so you’re not tempted to slouch or hunch due to fatigue in these areas.

Mobility

When the muscles in your core are healthy and strong, you’ll typically have an easier time moving them. Regular core training workouts are linked with better spinal mobility and overall mobility in older adults, although larger and more recent studies are needed.

“Core exercises are key to keeping the body moving well,” Estrada says. They keep our spine and hips moving well. “If we don't move these muscles regularly, stiffness builds and it can lead to pain and, eventually, loss of mobility and function,” she says.

Popular core exercises for seniors

Remember, core exercises are different from ab exercises. You don’t have to just do sit-ups to strengthen your core. In fact, lots of different types of exercise use your core, including dance, yoga, Tai Chi, Pilates, and swimming.

But for a more targeted core-strengthening workout, consider some of these popular movements that work the muscles in your abdomen, back, and pelvis.

Seated core exercises

Some of the most accessible core exercises for older adults are those performed sitting in a chair. Make sure you’re using a sturdy, comfortable chair that doesn’t roll, wobble, or move. Bold’s exercise platform even has entire routines devoted to seated core exercise!  Check out some of these popular seated core exercises for seniors.

Seated crunch

• Start sitting tall in a sturdy chair, feet planted on the floor, arms lifted over your head.
• Use your core to draw your ribcage down toward your thighs as you lift one foot several inches off the floor, knee bent.
• Complete all your repetitions on one side, then do the same number on the other side.

Side crunch

• Start sitting tall in a sturdy chair, feet planted on the floor, arms by your sides.
• Lean to one side from your waist and reach one hand down toward the floor as low as you can as you bring your other hand up by your ribs.
• Use your core to pull you back up to the starting position, then repeat on the other side.
• Alternate sides for several rounds.

Marching

• Start sitting tall in a sturdy chair, feet planted on the floor, elbows bent, hands on your thighs.
• Draw your belly button toward your spine and keep your shoulders back and down as you lift one knee at a time a few inches off of the floor.
• Naturally swing the opposite arm back as you lift each leg as if you’re marching in your chair.
• Alternate sides for several rounds.

You can find these and other seated core exercises in Bold’s 10-minute Core Strength Flow class.

Floor core exercises

If getting down on the floor is available to you, you might want to try some of these floor-based core exercises. Lying down can give your lower back some additional support. You can also try these lying down on an elevated surface like a bed or couch.

Leg raise

• ​​Start lying on your back on a mat or another comfortable surface. Bend your knees and plant your feet on the floor. Your arms can be by your sides.
• Tuck your pelvis and straighten one leg so your heel is a couple inches off the floor.
• Use your core to raise your straight leg up until your knees are aligned.
• Slowly and with control, lower it down again until your heel is a couple inches off the floor.
• Repeat for several rounds, then do the same number of repetitions on the opposite side.

Modified plank

• Start lying on your stomach on a mat or another comfortable surface.
• Bring yourself to your knees and your elbows, keeping your elbows under your shoulders.
• Hold this position for 30 seconds. If you’re ready for an additional challenge, tuck your toes under and push your knees off the floor so your body forms a straight line and hold a forearm plank.

Dead bug

• Start lying on your back on a mat or another comfortable surface. Bend your knees and lift your feet off the floor so your shins are parallel to the floor. Extend your arms straight out.
• Slowly lower your right arm and left heel toward the floor. Think about extending both limbs long.
• Use your core to bring both limbs back to the starting position.
• Repeat with the opposite arm and leg.
• Continue alternating sides for several rounds.

You can find these and other floor core exercises in Bold’s 8-minute Strength: Core & Spine class.

Core exercises for lower back pain

Lots of these movements can help improve spinal mobility and ease discomfort. But here are a few options known to be core exercises for lower back pain.

Glute bridge

• ​​Start lying on your back on a mat or another comfortable surface. Bend your knees and plant your feet on the floor. Your arms can be by your sides.
• Tuck your pelvis and press through your heels to lift your hips until your body forms a diagonal line from knees to hips to shoulders. Squeeze your glute muscles at the top.
• Slowly lower your hips back to the floor.
• Repeat for several rounds.

Bird dog

• Start on your hands and knees, hands under your shoulders, knees under your hips, on a mat or another comfortable surface.
• Extend one arm and the opposite leg long. Keep your hips level. Hold for a few seconds.
• Return your arm and leg to the starting position.
• Repeat with the opposite arm and leg.
• Continue alternating sides for several rounds, keeping a neutral spine. 

Cat cow

• Start on your hands and knees, hands under your shoulders, knees under your hips, on a mat or another comfortable surface.
• Inhale as you tilt your hips and arch your back, bringing your tailbone toward the ceiling.
• Exhale as you round your back and drop your head toward the floor.
• Continue alternating positions for several rounds.

Want more examples? Check out Bold’s classes on exercise for low back pain.

How to add to core exercises to your routine

Whenever you’re adding a new type of exercise to your routine, it’s a good idea to check with a healthcare provider first. They may have suggestions about the safest and most effective core exercises for you.

Once you get cleared to try core exercises for seniors, experiment with a few of the options above or try following along with a core workout on Bold’s exercise platform. All you need to get started is an area at home free of clutter. Keep some water close by and listen to your body, taking breaks as needed. If you choose a floor workout, consider using a yoga mat, towel, or rug. If you choose a seated workout, make sure you have a sturdy chair.

If you’re doing a few of these movements alongside other types of movement, like a brisk walk, it’s likely safe to do core exercises every day. But if you’re doing a more dedicated core workout, make sure to at least give yourself one day off between sessions. 

If you’re just starting out, begin with a few minutes of core exercises and build up gradually from there. Move slowly and deliberately, focusing on your form rather than speed. Think about pulling your belly button toward your spine to keep your core muscles engaged throughout the movements. 

Focus on your breath throughout your core workouts, Estrada says. “Deep, steady breathing helps engage your core and keep movements controlled. Move through a comfortable range of motion when you’re starting, and build up gradually to more or bigger movements.

And don’t forget to warm up. Spend five minutes or so at the beginning of any core workout moving your muscles gently to prime them for the work ahead.

Ready to try core exercises for seniors? Follow along with one of Bold’s core exercise classes today!

More core classes to try:

• 16-Minute Cardio: Core Power
• 13-Minute Balance: Ankles and Core
• 27-Minute Cardio: Core Workout 2
• 15-Minute Balance: Core Challenge
• 9-Minute Flexibility: Spinal Mobility for Low Back Pain