As a certified personal trainer and corrective exercise specialist, I work with lots of clients in their 60’s and beyond. Strengthening the hips, back, and core is one of the most important fitness aspects for anyone in this age group.
While there are plenty of standard exercises like squats, planks, and back extensions that can get the job done, mobility concerns can limit what my senior clients are able to do. Fortunately, there are ways to strengthen the body in a seated position.
The following three exercises are my go-tos for senior clients with movement restrictions, beginners, or anyone looking for some variety in their routine. They’re appropriate for almost any fitness level, so grab a resistance band and give them a try.
How to do the three exercises
Consult a physician before starting any new workout program. Your doctor may recommend alternatives based on your medical history or advise you to avoid certain movements or exercises. Beginners should consider meeting with a certified personal trainer to learn proper exercise form. A trainer can also give you ways to modify movements if needed.
You’ll need a sturdy chair, a looped resistance band, and a Pilates ball for this workout. Start by doing one set of each exercise for 8-10 reps, 2-3 times a week. After a few weeks, see if you can do 10-12 reps comfortably. As you build strength, add a few additional sets until you can do 2-3 sets of 10-12 reps. Aim to complete this workout 3-4 times a week, with a day of rest in between each attempt.
These exercises can be done on their own or as a part of your existing workout routine. They can also be used as a warm-up for other activities. Here’s how to do each exercise:
1. Seated banded hip abductions
- Sit upright in a chair.
- Place a looped resistance band around your legs, slightly above the knee.
- Engage your core and keep your spine tall.
- Drive your knees out until the band is taut.
- Pause briefly.
- Bring your knees back to the starting position.
- Continue for 8-12 reps.
2. Seated hip abductions
- Sit upright in a chair.
- Place a Pilates ball between your knees.
- Engage your core and keep your spine tall.
- Press your knees into the ball.
- Hold briefly.
- Relax, keeping the ball placed in between the knees.
- Continue for 8-12 reps.
3. Seated torso rotations
- Sit upright in a chair.
- Cross your arms across your chest.
- Engage your core and keep your spine tall.
- Twist to your left, keeping your abdominals engaged.
- Pause briefly.
- Return to the center.
- Twist to your right, keeping your abdominals engaged.
- Pause briefly.
- Return to the center.
- Continue alternating between your left and right sides for 8-12 reps per side.
Benefits of the three exercises
Exercises that protect the hips and spine often involve movements that can be challenging for certain populations. Joint pain, previous injuries, or balance concerns often prevent many seniors from getting on the floor or moving in a way that places strain on the knees or back. The exercises in this routine are all done in a seated position, making them accessible to a wide range of fitness levels and abilities.
The seated banded hip abductions target the glute medius, glute minimus, and TFL. These muscles stabilize and support the pelvis, which is crucial for full-body stability and balance. Since falls are a pressing concern for seniors, ensuring that these muscle groups stay strong is vital.
Seated hip adduction strengthens the hip adductor muscles in the inner thighs. Again, these muscles play an important role in keeping the hips stable and the body balanced.
Deep core muscles like your transverse abdominis and inner obliques engage during the seated torso rotations. These muscles help keep the spine protected, supported, and properly aligned. A strong deep core translates to better full-body stability and overall posture.
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