10 Exercises
To work the core during a chair workout
You might not think that you can work your abs much when you’re sitting but there are loads of great exercises that will push your participants, both physically and mentally! We love chair exercise - it is so versatile, everyone can join in, and there are so many exercises you can do! If you’re new to chair-based exercise and not sure what exercises to include for your core work, you’ve come to the right place. Here are ten of my favourite core exercises for when I’m teaching a chair-based class to senior and older adult participants.
EXERCISE #1: STIR THE POT
The exercise: Clasp hands. Lean and stretch arms out to one side, circle forward and to other side. Reverse.
Why I like it: It’s a great way to get all of the upper body working, as well as the core muscles. You’ll be working the abdominals as well as obliques, and it’s a nice fluid motion that can be adapted to different levels, eg. reach the arms forward, or take them overhead to change it up.
EXERCISE #2: OVERHEAD SIDE LEAN
The exercise: Hold both arms overhead. Lean to side and reach one hand down to the floor, then back up.
Why I like it: Working all of the upper body again, we focus here on those side obliques. We add in arms as well to maximise our time, but if you want to simplify the exercise keep the arms down by your sides and lean from there.
EXERCISE #3: V SIT
The exercise: Sitting forward on chair, hold chair with hands behind body and lift knees off floor. Bring feet up to knee level, toes pointing forward.
Why I like it:Hold this position for long enough and you’re going to feel it everywhere! Make sure that you get into the right position with the feet up high in level with the knees, that you’re leaning back but not touching the back of the chair. Hold it for 5, 10, 30 seconds, keep the hands on the chair or bring the arms out in front to increase the challenge.
EXERCISE #4: HIGH KNEES
The exercise: Sitting forward on chair, lift both knees off floor and alternate quick taps down.
Why I like it: These are a killer! Your participants may only be able to start with five taps, or 10 seconds, but start there and slowly increase how many taps you do each time. These work all the legs, and all the core muscles, and are a great burst of energy.
EXERCISE #5: OPPOSITE ELBOW TO KNEE
The exercise: Rest hands behind ears. Rotate shoulders and bring elbow down to touch opposite knee as it lifts up. Alternate left and right, or repeat on one side, then the other.
Why I like it: This one works different areas - it’s co-ordination, flexibility, and strength, so it’s an effective exercise if you don’t have a lot of time. And a lot of older adults will find it really hard!
EXERCISE #1: STIR THE POT
The exercise: Clasp hands. Lean and stretch arms out to one side, circle forward and to other side. Reverse.
Why I like it: It’s a great way to get all of the upper body working, as well as the core muscles. You’ll be working the abdominals as well as obliques, and it’s a nice fluid motion that can be adapted to different levels, eg. reach the arms forward, or take them overhead to change it up.
EXERCISE #2: OVERHEAD SIDE LEAN
The exercise: Hold both arms overhead. Lean to side and reach one hand down to the floor, then back up.
Why I like it: Working all of the upper body again, we focus here on those side obliques. We add in arms as well to maximise our time, but if you want to simplify the exercise keep the arms down by your sides and lean from there.
EXERCISE #3: V SIT
The exercise: Sitting forward on chair, hold chair with hands behind body and lift knees off floor. Bring feet up to knee level, toes pointing forward.
Why I like it:Hold this position for long enough and you’re going to feel it everywhere! Make sure that you get into the right position with the feet up high in level with the knees, that you’re leaning back but not touching the back of the chair. Hold it for 5, 10, 30 seconds, keep the hands on the chair or bring the arms out in front to increase the challenge.
EXERCISE #4: HIGH KNEES
The exercise: Sitting forward on chair, lift both knees off floor and alternate quick taps down.
Why I like it: These are a killer! Your participants may only be able to start with five taps, or 10 seconds, but start there and slowly increase how many taps you do each time. These work all the legs, and all the core muscles, and are a great burst of energy.
EXERCISE #5: OPPOSITE ELBOW TO KNEE
The exercise: Rest hands behind ears. Rotate shoulders and bring elbow down to touch opposite knee as it lifts up. Alternate left and right, or repeat on one side, then the other.
Why I like it: This one works different areas - it’s co-ordination, flexibility, and strength, so it’s an effective exercise if you don’t have a lot of time. And a lot of older adults will find it really hard!
Looking for more chair exercises?
Try our online course, Chair-Based Exercise for Older Adults and get 300 chair exercises for your group fitness or personal training sessions. A huge range of exercises with videos, demos, handouts, and tips throughout.
EXERCISE #6: FORWARD EXTENSION HOLD
The exercise: Hold both arms straight overhead. Lean forward and hold in oblique position.
Why I like it: This one is just something a little different, holding in the one position to challenge the core muscles. It’s simple so everyone can do it, and you can have participants cross their arms over their chest to reduce the challenge if need be.
EXERCISE #7: STRAIGHT LEG LIFT
The exercise: Sitting forward on chair with legs extended forward. Lean back slightly and lift one straight leg up at a time.
Why I like it: This one is something a little different, and really works the quadriceps as well as the core muscles. It’s a simple exercise, great for beginners too.
EXERCISE #8: UP & OUTS
The exercise: Lift knees up, tap toes down out to side, then bring back up and in.
Why I like it: These will get the heart rate up quick too! They can be pretty tough so start with a few jumps and you might find that’s enough for your participants, then slowly increase your reps each week. You can also drop it down to jumping one leg out at a time for beginners.
EXERCISE #9: CLASP TWISTS
The exercise: Sit forward on chair and clasp hands overhead. Lean back, turn shoulders, and bring hands down to side. Sit up and take hands overhead. Repeat on other side.
Why I like it: It’s always good to challenge your participants with a combination exercise - I like adding in the arms on this core exercise to make the brain work, as well as the arms, as well as the core muscles!
EXERCISE #10: JACKKNIVES
The exercise: Sitting forward on chair, holding hands overhead with hands together. Lift one leg straight forward and bring hands down and reach towards toes. Take arms overhead and leg down, and repeat with other leg forward.
Why I like it: Another combination exercise that works the arms, the legs, and the brain. This one is challenging and effective, and great for pushing the oblique core muscles.
The exercise: Hold both arms straight overhead. Lean forward and hold in oblique position.
Why I like it: This one is just something a little different, holding in the one position to challenge the core muscles. It’s simple so everyone can do it, and you can have participants cross their arms over their chest to reduce the challenge if need be.
EXERCISE #7: STRAIGHT LEG LIFT
The exercise: Sitting forward on chair with legs extended forward. Lean back slightly and lift one straight leg up at a time.
Why I like it: This one is something a little different, and really works the quadriceps as well as the core muscles. It’s a simple exercise, great for beginners too.
EXERCISE #8: UP & OUTS
The exercise: Lift knees up, tap toes down out to side, then bring back up and in.
Why I like it: These will get the heart rate up quick too! They can be pretty tough so start with a few jumps and you might find that’s enough for your participants, then slowly increase your reps each week. You can also drop it down to jumping one leg out at a time for beginners.
EXERCISE #9: CLASP TWISTS
The exercise: Sit forward on chair and clasp hands overhead. Lean back, turn shoulders, and bring hands down to side. Sit up and take hands overhead. Repeat on other side.
Why I like it: It’s always good to challenge your participants with a combination exercise - I like adding in the arms on this core exercise to make the brain work, as well as the arms, as well as the core muscles!
EXERCISE #10: JACKKNIVES
The exercise: Sitting forward on chair, holding hands overhead with hands together. Lift one leg straight forward and bring hands down and reach towards toes. Take arms overhead and leg down, and repeat with other leg forward.
Why I like it: Another combination exercise that works the arms, the legs, and the brain. This one is challenging and effective, and great for pushing the oblique core muscles.
Like to see a demonstration of the exercises?
Jump on to our YouTube channel to see me explaining, and Carol demonstrating, my top 10 core exercises.
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